CrossFit Inventive – Pure Conditioning
WARM-UP
2:00 MACHINE
10 X 10M SHUTTLE RUNS
10 LEG SWING F/L
30 SEC CALF E/S
30 CALF PUMPS
30 SEC HAMSTRING ON UPRIGHT E/S
30 SEC PUPPY DOG POSE
30 SEC TWISTED CROSS E/S
—–
20 BANDED GOOD MORNINGS
10 SCAP PULLS
—–
30 MINUTE CLOCK (AMRAP – Reps)
ON THE 3:00 X 10 ROUNDS:
400M RUN
MAX BURPEE PULL-UPS
– RUN ESTIMATION 2:25 PACE, SCALE RUN SHORTER IF YOUR NOT GETTING BACK TO THE BAR.
– BURPEE PULL-UPS: Bar should be 6inches above you reach. Kipping, jumping or strict pull-ups are excceptable. Scale to Burpee To Target.
*Score Total Burpee Pull-ups.
Machine SUBS
– Row: 300/250m
– Bike Erg: 800m
– Ski Erg: 400/350m