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