CrossFit Inventive – Pure Conditioning

Warm-up

1 minute on Machine

20 scorpions F/B

30 sec Lower back/Hipflexor

5 Inchworm No Push-ups

20 Red banded Pull aparts

20 Red Banded Bent Over Rows

10 Air Squats 1 sec pause in bottom

—–

Metcon (Time)

Accumulate a 5000m Row in Less than 5 full rounds of:

4:00 ON/1:00 OFF

(25 min Clock)
SUBS

10,000m Bike erg/Assault Bike

Ski 4500/4000m

Metcon (Time)

Then at The 25:00 minute Mark, All Out:

21-15-9

Slam Ball 12/9kg

SlamBall Twists 12/9kg