CrossFit Inventive – Pure Conditioning
Warm-up
3 mins steady on machine
Couch stretch 1:00 e/s
Spider-Man lunge 30 e/s
Twisted Cross 30 e/s
Puppy Dog Pose 30 sec
Activation
6 Air squats
6 HRPU
6 Banded Strict Press e/s
6 Squats holding wallball
Metcon (Time)
Interval 1:00 Minute On/30 seconds Off until the Workload is complete:
50/40 Cal Machine
50 Air Squats
50/40 Cal Machine
50 Single DB Push Press (5’s)
50/40 Cal Machine
50 Wallball 9/6kg
50/40 Cal Machine
50 HRPU’s
(40 min cap)
Intervals will give you the opportunity to work hard. Use that 0:30 rest to get you breathing back in order and go hard each minute when working.
Make sue all machines come to a complete stop while we are resting. Remember to keep track of were your up to. Keep working down the list 1 min on/ 30 sec off until complete.
