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.
