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.
