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