CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Bike

20 banded Pull aparts

10 Press each side

10 Strict Push up

20 banded SLDL

1:00 Machine

Spiderman Lunge Hold 0:30 e/s

Puppy dog Pose 0:30

1:00 Machine

30 Sec Plank

30 sec Super Man Hold

30 Sec Side Plank

30 Sec Side Plank

30 sec Hollow Hold

Metcon (Time)

4 Rounds For Time:

30 Cal Bike erg

30 DB Snatch

30 Cal Bike erg

20 DB Hang Clean & Jerk

30 Cal Bike erg

10 Push Press

RX Dumbbell= 1 x 22.5/15kg
SUBS:

Dumbbell

– Reduce weight

BIKE ERG

– Row, same cals

– Assault Bike/Ski erg 25/20 cals