CrossFit Inventive – Pure Conditioning
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
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.
* 9KM BIKE ERG/ASSAULT BIKE
* 4KM SKI ERG
* 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