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
