CrossFit Inventive – Pure Conditioning

Warm-up

Banded Pec 1:00 e/s

Banded Lat 0:30 e/s

1:00 Min Machine

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

1:00 Min Machine

10 Scap Pulls

30 Sec hanging Knee Raise

5 Strict Pull-ups/10 Ring Rows

1:00 Min Machine



5 mins on Rope Climb Tech

* Aim To Keep machines around the outside of the gym so the floor is clear for rope climbs.

Metcon (No Measure)

EMOM 30

Min 1 – 15/10 Cal Row

Min 2 – 2 Rope Climbs

Min 3 -15/10 Cal Row

Min 4 – 5 Strict Pull-ups

Min 5- 15/10 Cal Row
SUBS

Machine:

Row:

Bike Erg same Cals

– Reduce Cals 12/8

– Ski & Assault Bike 10/7Cals (Do more if you can manage more)

Rope Climbs:

– 1 Rope Climb

– 3 Laying to standing Climbs

Strict Pull-ups:

– Banded

– 10 Ring Rows