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