CrossFit Inventive – Pure Conditioning
Warm-up
– 1:00 Row Mod pace (Keep an eye on how many Cals you achieve)
– Lower Back/Hipflexor 0:30
– Spiderman 0:30
– Twisted Cross 0:30
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ACTIVATION
30 Banded Pull-aparts
30 Banded Glute Bridges
5 Inchworm 1 Push-up
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Metcon (No Measure)
EMOM 35: (6 Sets)
Min 1:12/9 Cal Row
Min 2:15/12 Cal Row
Min 3:18/15 Cal Row
Min 4: 21/18 Cal Row
Min 5 Rest
MIN 6 Rest
– You “”Must”” Reset your machine after every effort. No Carry Over Calories.
– Find the pacing that works best for you, but work hard enough so you can make the distance under each minute.
– If you go over into the following minute, you still have to complete the assigned cals, quickly reset your monitor after completion and complete the next lot of cals. Your 2 minutes rest is there as a buffer. If you go over any minutes, you will be working into your rest periods. “Unlucky”. aIf not, enjoy the rest!
SUBS
– Bike erg same
– Ski:
Min 1: 9/6 Cals
Min 2:12/9 Cals
Min 3:15/12 Cals
Min 4:18/15 Cals
Min 5 Rest
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