CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike
20 Scorpions F/B
30s Lower Back/Hipflexor e/s
30s Spiderman e/s
45s Bike
20 Banded Good Mornings
20 Banded Pull aparts
20s Hanging Knee Raise Hold
30s Bike
10 Box Step-ups
20m Farmers carry
—-
Warm Up To weighted Movements
Metcon (Time)
5 Sets:
50/40 Calorie Bike Erg
40 Weighted Box Step-ups 1 x 22.5/15kg
300m Double Dumbbell Farmers Carry 2 x 22.5/15kg
SUBS
CAL BIKE
– 50/40 Cal Row
– 45/40 Cal Ski
BOX STEP UPS
– Body Weight
– Lunges
FARMERS CARRY
– Reduce Load
– Reduce Distance
– 800m Run