CrossFit Inventive – Pure Conditioning

Warm-up

3 min machine

30 sec Spiderman lunge hold e/s

30 sec Glute e/s

30 sec Puppy Dog Pose

30 Banded SLDL–

Coll down Stretch:

1:00 Hamstring On Uprights e/s

1:00 Couch e/s

Metcon (Calories)

MAX EFFORT MACHINE CALORIES

0:00-4:00 (5 rounds)

EMOM – 10 Seconds On/50 Sec Off

Rest 5:00-6:00

6:00-10:00

EMOM – 20 Seconds On/40 Seconds Off

Rest 11:00-12:00

12:00-16:00

EMOM – 30 SECONDS ON/30 Off

Rest 17:00-18:00

18:00-22:00

EMOM – 40 Seconds ON/20 Sec Off

Rest 23:00-24:00

24:00-30:00

1 Min ON/1 Min OFF x 3 sets (5 mins)

*RECORD TOTAL CALS

* COMEW TO A COMPLETE STOP IN ALL REST PERIODS