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