CrossFit Inventive – Pure Conditioning

Warm-up

2 minutes on Machine

20 scorpions Font/Back

30 Sec Lower back/Hipflexor e/s

30 Sec Spiderman Lunge Hold e/s

—–

20 Banded SLDL

20 Banded Glute Bridges

10 Frog Hops

10 Alt Shoulder Taps

—-

Midline: Running Clock

20 sec Hollow Hold

20 Sec Superman Hold

20 sec Plank Hold

20 Sec Left side Plank

20 sec Right Side Plank

20 rest & Repeat/

Metcon (Time)

For Time: (Running Clock)

1 Burpees, 20 Cal Row

2 Burpees, 18 Cal Row

3 Burpees, 16 Cal Row

4 Burpees, 14 Cal Row

5 Burpees, 12 cal Row

6 Burpees, 10 Cal Row

7 Burpees, 8 Cal Row

8 Burpees, 6 Cal Row

9 Burpees, 4 Cal Row

10 Burpees, 2 Cal ow

Rest 3 Mins & Perform Second Round In Reverse.