CrossFit Inventive – Pure Conditioning

Warm-up

2 mins on Machine

30 sec Twisted Cross

30 sec Puppy Dog Pose

30 Red Banded Pull aparts

2 minute Machine

20 Scorpions F/B

30 Sec Lower-back/Hipflexor e/s

30 sec Glute e/s

1 min Machine

3 Rounds:

3 Push ups

6 Air Squats

9 Frog Hops

Metcon (Time)

For Time:

5000m Row

On Every 3 minutes Complete

1 Round:

3 Push Ups

6 Air Squats

9 Frog Hops
SUBS

ROW:

– Scale Row 4000m

– Bikes 10,000m

– Ski 4000m

– Push ups from Knees

– Ring Rows