CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
30s Calf Stretch e/s
30 Calf Pumps
1:00 Machine
30s Spiderman e/s
1:00 Machine
Lower Back/Hipflexor e/s
—–
ACTIVATION
Plank Hold 1:00
10 Alt Box Step Overs
30s Superman Hold
10 HRPU
—-
10/7 Cal Bike (mod/fast)
3 BBJO’s /Scaled Option
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Metcon (AMRAP – Reps)
10 Rounds x AMRAP 2:
20/15 Calorie Bike Erg
Max Burpee Box Jump Overs 24/20
Rest 1 Minute Between Rounds.
* Score is total box jump overs each round.
* Be careful on those first few jumps off the bike.
SUBS
20/15 CAL BIKE
– 20/15 Cal Row
– 15/12 Cal Ski Erg
BOX JUMP OVERS
– Reduce height
– Burpee step overs