CrossFit Inventive – Pure Conditioning
Warm-up
2 mins on machine
30 sec Lower back/Hipflexor e/s
30 sec Glute e/s
30 sec Forward fold
30 sec Twisted cross e/s
———–
Continuous Clock
30 sec Front plank
30 sec Left side plank
30 sec Front Plank
30 sec Right side plank
30 rest
30 Sec Hollow Hold
30 Sec Superman Hold
5 Side Plank Reach Throughs left side
5 Side Plank Reach Throughs right side
Metcon (Time)
10 Rounds For Time
300/250m Row
10 Burpees
30 Seconds rest after each round
* Running clock, once you complete a round, look at the clock and add 30 seconds on for rest. reset your monitor each round.
*The rest is added in so we can push hard each set.
* Make sure to take your 30 rest. No Less!!!
* Score is total time to complete 10 rounds with rest added in.
SUBS
Metres:
– Bike erg/Assault Bike 700/600m
– Ski Same as Row
Burpees:
– Step back, step up and clap
– Frog Hops
– Or just Don’t make excuses
