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)
