CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machine
20 Red Banded Press e/s
20 Banded Pull aparts
1:00 sec Plank hold
1:30 Machine
30 Sec Spiderman Lunge Hold e/s
20 Scorpions F/B
30 Sec Side Plank E/S
1:00 Min Machine
3 Inchworm 1 Push up
10 Hollow Rocks/10 V-sits
20 ALT Shoulder Taps
Metcon (Time)
5 Sets:
25/20 Cal Row/Ski
20 Single DB Hang Power Clean
25/20 Cal Row/Ski
20 Abmat Sit ups
(Rest 1:00)
RX Dumbbell- 1 x 22.5/15
– Make sure to take the full minute rest after each round!
– Score is total time after the completion of the last round.
– We are aiming to use the shoulders so Row/Ski if First choice and Bikes are Last choice machine.
