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
——–
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)
