CrossFit Inventive – Pure Conditioning
Warm-up
Banded Pec 1:00 e/s
Banded Lat 0:30 e/s
1:00 Min Machine
Glute 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
1:00 Min Machine
10 Scap Pulls
30 Sec hanging Knee Raise
5 Strict Pull-ups/10 Ring Rows
1:00 Min Machine
—
5 mins on Rope Climb Tech
* Aim To Keep machines around the outside of the gym so the floor is clear for rope climbs.
Metcon (No Measure)
EMOM 30
Min 1 – 15/10 Cal Row
Min 2 – 2 Rope Climbs
Min 3 -15/10 Cal Row
Min 4 – 5 Strict Pull-ups
Min 5- 15/10 Cal Row
SUBS
Machine:
Row:
Bike Erg same Cals
– Reduce Cals 12/8
– Ski & Assault Bike 10/7Cals (Do more if you can manage more)
Rope Climbs:
– 1 Rope Climb
– 3 Laying to standing Climbs
Strict Pull-ups:
– Banded
– 10 Ring Rows