CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
20 Halo Glute Bridges
10 Air Squats
3 Inchworm 1 push up
1:00 Min Machine
20 banded Pull aparts
20 Alt Shoulder Taps
20 V-Sits
1:00 Min Machine
40 Ankle taps
5 Down Dog Push ups
10 Frog Hops
1:00 Min Machine
1:00 Plank
Metcon (Time)
10 Rounds:
20/15 Cal Bike erg
10 Burpees
SUBS
– Row same cals
– Ski & Assault Bike = 15/10 Cals
BURPEES:
“Do Them”
Metcon
“Finisher”
2 Rounds
200m KB-Farmers carries 2 x24/16kg
20 Ring Rows
200m: carpark and back around the 3rd drain
Make ring rows as hard as possible
