CrossFit Inventive – Pure Conditioning

Warm-up

Lower Back Hip Flexor 1min e/s

Forward Fold 60 sec

Twisted Cross 30 e/s

—-

1:00 Machine

20 Banded RDL

5 Inchworms no push up

Metcon (Time)

For Time

1000/800M Row

50 Abmat Sit Ups

10 KB Swings @24/16

800/650M Row

40 Abmat Sit Ups

15 KB Swings

600/500M Row

30 Abmat Sit Ups

20 KB Swings

400/350M Row

20 Abmat Sit Ups

25 KB Swings

200M Row

10 Abmat Sit Ups

30 KB Swings

*Cash Out*

500/400M Row

– Metres stay the same on the ski, double on bikeerg.

– If on the assault bike, perform 2400/2000, 1900/1600, 1400/1200, 1000/800, 600/500M for each different machine portion of the workout.