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.