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
