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