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.