CrossFit Inventive – Pure Conditioning

Warm-up

2 minute Machine

20 Banded Pull aparts

30 Sec Plank Hold

20 Banded Bent Over Row

30 Sec Plank Hold

20 Body weight Glute bridges

30 sec Plank Hold

20 Scorpions F/B

30 Sec Lower back/hipflexor

30 sec Twisted cross e/s

Metcon (Time)

ForTime:

(100/85)-(75/65)-(50/40)-(25/20)

Calorie Machine

…After Each Round

25 Abmat Sit-ups

25 Alt DB -Power Snatch 22.5/15

25 Plate Twist 20/15kg
SUBS

ROW/BIKE ERG SAME CALS

SKI ERG/ASSAULT BIKE (90/80)-(65/60)-(55/35)-(25/15)