CrossFit Inventive – Pure Conditioning
Warm-up
Foam Roll:
5 Minutes
Target Lower Back if you Completed Thursdays Deadlifts
MIDLINE
5 SETS:
20 Ankle Taps
10 Red Banded Rotations Each Way
10 Reverse Crunches
1:00 Machine
3 Inchworm 3 Push ups
5 Air Squats 2 Sec Hold In Bottom.
10 Alt Reverse Lunges
30 Sec Hollow Hold
Metcon (Calories)
30 Minute EMOM:
Min 1 – Max Cal Bike erg
Min 2 – 10 Burpees
* Score Max Calories
Keep The calories Ticking Over each to accumulate max cals.
Same on any machine.
SUB Burpees For Frog Hops/Push-ups/Ring Rows