CrossFit Inventive – Pure Conditioning
Warm-up
6 Minutes Rolling:
Lower Back
Glutes
ITB’s
—–
2 Minute Bike
10 Mod Pace Shuttle Runs
10 Leg Swings F/L
5 Inchworm 1 Push-up
20 Halo Glute Bridges
30 Calf Pumps
Metcon (No Measure)
EMOM 28: (7 Sets)
Min 1 – 10 x 10m Shuttle Runs
Min 2 – 15 Chin Height KBS @24/16kg
Min 3 – 21/16 Calorie Bike Erg
Min 4- Rest
Minute 3 must be completed. If you don’t get it in the minute, keep going and work into your rest minute until the Cals are complete.
SUBS
SHUTTLE RUNS
– 45 Seconds on any machine @high intensity.
KBS
– Reduce Load
– KB-SDHP
21/16 CAL BIKE ERG
– 21/16 Cak Row
– 18/12 Cal Ski erg