CrossFit Inventive – Pure Conditioning
Warm-up
2 MINUTE MACHINE
10 LEG SWINGS F/L
5 INCHWORM 1 PUSH UP
30 SEC CALF STRETCH E/S
30 CALF PUMPS
2 MINUTE MACHINE
20 SEC HANGING KEE RAISE HOLD
2 LAYING TO STANDING ROPE CLIMBS
200M RUN
1:00 PLANK
0:30 HOLLOW ROCK HOLD
0:30 SIDE PLANK E/S
1:00 SUPERMAN HOLD
—-
5 MINS ON ROPE CLIMB TECH
Metcon (No Measure)
AMRAP 25
100m Run
1 Rope Climb
200m Run
2 Rope Climbs
300m Row
1 Rope Climb
400m Row
2 Rope Climbs
SUBS
ROP CLIMBS
– 3 LAYING STANDING = 1 ROPE CLIMB
– 3 STRICT PULL-UPS = 1 ROPE CLIMB
– 6 STRICT PULL-UPS = 2 ROPE CLIMBS
ROW
– DOUBLE METERS ON ANY BIKE
– SKI SAME DISTANCE AS ROW
– MALE & FEMALE SAME DISTANCE
*KEEP ALL MACHINES CLEAR OF ROPES
