CrossFit Inventive – Pure Conditioning

Warm-up

1 minute machine

20 Scorpions F/B

30 Sec lower back/Hipflexor e/s

30 sec plank

1 minute machine

5 Inchworm 1 Push up

10 Hollow Rocks/V-sits

1 minute machine

30 Sec Hanging Knee Raise

15 Air Squats

———

* Coach Go Over all Ab exercise with Class.

* Everyone Perform 6 reps of each

* All Core movements have to be done correctly

Metcon (Time)

Midline/Conditioning

For Time:

1000m Bike Erg

100 Plate Twist 5Kg

1000m Bike Erg

100 Ankle Taps

1000 M Bike Erg

100 Elbow Knee Cycles

1000m Bike Erg

100 Crunches

1000m Bike Erg

100 Dumbbell Side Oblique Crunches (L)

1000m Bike Erg

100 Dumbbell Side Oblique Crunches (R)

1000m Bike Erg

1:00 Minute Plank
SUBS

– Assault Bike same distance

– Row/Ski 500m M&F

– Dumbbell Side Oblique Crunches (1 x Heavy Dumbbell)