CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Samson with Tricep 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——-
3 Rounds:
Plank Hold 0:30
20 Dubz/30 Singles
V-Sits 0:30
6 Air Squats
10 Single Leg RDL’s e/s (Light)
Metcon (Time)
For Time:
50-40-30-20-10
Abmat Sit-ups
Double-unders
Directly Into….
10-20-30-40-50
Russian KBS 24/16kg
Cal Bike Erg (Females Deduct 5 Cals from 30, 40 & 50)
Directly Into….
150 Air Squats
150 Alternating Shoulder Taps