CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Machine

30 sec Puppy Dog Pose

30 sec Twisted Cross E/S

1:30 Minute Machine

30 sec Spiderman Lunge Hold e/s

30 sec Lower back/Hipflexor e/s

30 calf Pumps

1:00 Machine

10 Scap Pulls

5 Kipping Swings

5 Strict Pull ups/Ring Rows

Midline:

Tabata 20/10

Plank Hold

Metcon (Calories)

30 Minute EMOM:

ODD- 40 sec Max Calorie Machine

EVEN- 5 Burpee Pull-ups
Alternating between the both movements each minute. Work hard on the burpee Pull-ups for more rest as your only getting 20 seconds rest of the machine each minute.

*Keep the calories ticking over today as your score will be total Calories over the EMOM.