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
