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.