CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Bike

Couch 1:00 e/s

Frog 1:00

Twisted Cross 0:30 e/s

Puppy Dog 0:30

Wrist 0:30

————

10 barbell good mornings

10 Wrist rotations

3 Push press

3 Push jerk

10 Push ups

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Build to Bench & Barbell Overhead weight

Metcon (Time)

4 Rounds For Time:

30 Wallball 9/6kg

20 Dual DB Bench Press

10 Shoulders To Overhead 50/35kg

(Cap 20)

*Use old wallballs
SUBS

WALLBALL

– Reduce Weight

– Single DB/Kettlebell

– Weighted Squats

– Air Squats

DUAL DUMBBELL BENCH PRESS

– Floor Press Double or Single DB’s

– Strict Push-ups

– Hand Release Push-ups

SHOULDERS TO OVERHEAD

– Reduce Weight

– Dumbbells/Kettlebells (Dual/Single)

Metcon (AMRAP – Rounds and Reps)

None Equipment WOD

20 MIN AMRAP:

7 Stationary Split Squats Each Side

14 Alternating Reverse Lunges

28 Air Squats

56 Mountain Climbers

1:00 Static Wall Squat Hold (Accumulated if not unbroken)