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