CrossFit Inventive – Pure Conditioning

Warm-up

1 MIN ROW

1 MIN BIKE

1 MIN SKI

20 SCORPIONS F/B

LOWER BACK/HIPFLEXOR 0:30 E/S

HAMSTRING 0:30

30 RED BANDED PULL APARTS

3 INCHWORM 1 PUSH UP

CORE:

5 SETS

20 SEC HOLLOW HOLD

20 SEC SUPERMAN HOLD

20 SEC PLANK

20 SEC REST

Metcon (Calories)

3 MINUTES ON/1 MINUTE OFF X 7

MIN 1 – MAX CAL ROW

MIN 2 – MAX CAL BIKE ERG

MIN 3 – MAX CAL SKI

MIN 4 – REST
RECORDING TOTAL CALORIES OVER THE 7 SETS.

RECORD TOTAL CALS EACH ROUND IN YOUR 1 MIN REST PERIOD.