CrossFit Inventive – Pure Conditioning

Warm-up

2 minute Machine

20 Banded Pull aparts

3 inchworm 3 push-ups

10 Ring Rows

30 Sec Plank Hold

10 Air Squats

Metcon (Time)

5 Rounds:

1,000m Bike Erg

1 Round of “Barbara”

1 Round of “Barbara”

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats
Subs

Meters

500/400m Row

1200/1,000m Assault bike

Pull-ups

Banded

Ring Rows

Double DB Bent Over Rows

Push-ups

Fom Knees

Double DB Floor Press