CrossFit Inventive – Pure Conditioning

Warm-up

5 minutes steady on machine

30 sec Puppy dog pose

30 sec Twisted cross e/s

30 sec Glute e/s

30 sec spiderman lunge hold e/s

————

9 min emom

min 1- 10 scap pulls + 10 Hollow Rocks

min 2- 30 sec machine

min 3- 5 Frog Hops + 5 Kipping Swings

Metcon (No Measure)

24 Minute EMOM (6 sets)

Min 1- 20/15 Cal Bike erg

Min 2 – Rest

Min 3- 10 Burpee Pull ups

Min 4 Rest
If you Calories or Burpee Pull-ups are not complete within the minute, you must keep working into your rest minute until the reps are complete.

* If you finish before the minute, you will earn more rest.

SUBS

Bike Cals:

– 20/15 Cal Row

– 18/12 Cal Assault Bike

– 20/15 Cal Ski erg

Burpee Pull ups:

– 10 Burpee Attempt Pull ups

– 12 Burpee to target

– 7 Burpee + 5 Strict Pull ups/banded

– 7 Burpee 2 target + 7 ring Rows