CrossFit Inventive – Pure Conditioning
Warm-up
1:00 On Each machine
30s Spiderman e/s
30s Lower Back e/s
30s Twisted Cross e/s
30s Puppy Dog Pose
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5 Inchworm 1 Push-up
10 Banded Bent Over Rows
10 Banded Press e/s
10 Banded OHS
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Warm-up to DB HC&P Weight
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Metcon (No Measure)
EMOM 32: [8 Sets]
Minute 1 – 12/8 Calorie Bike Erg
Minute 2- 15 Dual Dumbbell Hang Clean & Press
Minute 3 – 15/10 Calorie Ski Erg
Minute 4 – Rest
RX Dumbbells: 2 x 15/10kg’s
* Aim to keep each minute consistent times.
SUBS
MACHINES
– Sub in Rower 15/10 Cal
– Reduce Cals if needed except for Ski. Cut into rest period to complete.
DUMBBELL HANG CLEAN & PRESS
– Reduce Load
– Reduce Reps if needed
– Cap yourself @45s mark.