CrossFit Inventive – Pure Conditioning

Warm-up

20 scorpions F/B

30 Sec Lower Back/Hipflexor e/s

30 Sec Forward Fold

30 Sec Glute Stretch

30 sec Puppy Dog pose

—————–

1 min machine

10 Scap Pulls

10 Frog Hops

5 Kipping Swings

3 Burpee Pull-ups

Metcon (Time)

For Time:

4km Row

Min 1 – Max Meter Row

Min 2 – 7 Burpee Pull-ups

40 Minute Cap
* You will have 1 minute to complete as many meters as possible.

* You must stay on your machine for at least 50 seconds.

The next minute you complete 7 Burpee Pull-ups. You must rest fro the remaining time in that minute.

* Keep alternating between both exercises until the 4km Row is complete.

* Set your machines for the required distance if you wish.

SUBS

* 9KM BIKE ERG/ASSAULT BIKE

* 4KM SKI ERG

Burpee Pull-ups

* Burpee Jumping Pull-ups

Aim to get as high as possible, also a good chance to practice your keep each rep.

* 10 Burpee to target