CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

1 Minute Machine
20 Single Glute Bridges (10 each side)
20 Alternating Shoulder taps
30 Second Plank Hold
30 Second machine
5 Inchworm 1 Push ups
10 Air Squats
———
1 Round:
200m machine (Double Bike)
6 Alt DB Hang Clean & Jerk
6 lateral Jumps over DB
6 Wallball shots

Metcon (Time)

5 Rounds For Time: (Running Clock)
500/400m Row/Ski (Double Bike)
20 DB Hang Clean & Jerk
20 Lateral Jumps Over DB
20 Wallball
(1 Minute Rest After Each Round)

Dumbbell = 1 x 22.5/15kg
Wallball = 9/6kg
Dumbbell Movement is alternating.
Jump over the DB, Not behind.
Make sure to take the 1 minute rest after each round as this will help you push that touch harder each set.