CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Row
20 Banded Good Mornings
20 Banded Pull-Aparts
10 Banded Press e/s
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
—————
Warm-up to Dumbbell Bench & Clean & Jerk weight
Metcon (No Measure)
On The 4:00 x 4 Rounds:
20/15 Cal Row
15 Dual Dumbbell Flat Bench Press
10 Dual Dumbbell Hang Power Clean & Jerk.
RX- 2 x 22.5/15kg Dumbbells
SUBS
ROW
– Bike Erg 20/15 Cals
– Ski & Assault Bike
15/10 Cals
DUMBBELL
– Reduce Weight As Needed
– Single DB Flat Bench x 10 E/S
– 20 Strict Push Ups
– Alt Singel Dumbbell Clean & Jerk x 20 reps
– 10 Kettlebell Push Jerks e/s
