CrossFit Inventive – Pure Conditioning
Warm-up
2 minute Machine
20 Scorpions F/B
Lower back/Hipflexor 30 e/s
Twisted Cross 30 e/s
1 Minute Machine
20 banded pull aparts
10 Banded Bent Over Rows
10 banded Press e/s
30 Sec machine
30 Sec Plank
30 Sec Hollow Hols
30 Sec Left side Plank
30 Sec Superman Hold
30 Sec Right Side Plank
Metcon (Calories)
“Fortitude”
Alternating On the Minute x 30:
Min 1 – 15/12 Calorie Row
Min 2 – 15 Burpees
= 225 Cales (Male) Row/Bike erg
= 180 (Female) Row/Bike erg
= 150 (Female) Ski erg/Assault Bike
Modifications
15/12 CALORIE ROW
– 15/12 Cal Bike Erg
– 12/10 Cal Assault Bike
– 12/10 Cal Ski Erg
– 200m Run
BURPEES
– Reduce Reps
– Frog Hops
