CrossFit Inventive – Pure Conditioning
Warm-up
2:00 mins machine
30 calf pumps
20 sec calf stretch e/s
10 leg swings F/L
30 sec spiderman lunge hold
30 Red banded Pull aparts
10 Red banded Press e/s
20 Banded SLDL
1:00 min machine
(continous)
0:30 sec Hollow Hold
0:30 sec Plank
0:30 sec Left side plank
0:30 sec Right side Plank
0:30 sec Hollow Hold
Metcon (AMRAP – Reps)
5 Sets
1 Min Max Cal Machine
1 Min max Gorilla Box Overs (24 inch)
1 Min Max Cal Machine
1 Min Max Single DB ALT Hang C&J (22.5/15kg)
1 Minute Rest
SUBS
*Score for total reps over the 5 rounds
* Minimal work requirement is 50 sec each round.
– Reduce DB weight as needed
– Choose any machine
– Box Step overs
Metcon (No Measure)
Tabata 20/10 X 8
Overhead Plate Sit ups 5kg
Hanging Knee Raise
