CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Banded Hamstring 1:00 e/s
banded adductor 0:30 e/s
Banded Lower back 0:30 e/s
2:00 Macchine
Puppy Dog Pose 1:00
Twisted Cross 0:30
20 Banded SLDL
20 Halo Glute Bridges`
Metcon (Time)
For Time: ( each effort as hard as possible)
Row ( Same Male & Female)
55 Cals
3 Mins Rest
40 Cals
Rest 2 Mins
25 Cals
Rest 2 Mins
15 Cals
Rest 2 Mins
25 Cals
Rest 2 Mins
40 Cals
3 Mins Rest
55 Cals
With 14 mins of rest structured in, we are looking for hard efforts on each Row.
Your rest will be structured in to your total time
– Bike erg same cals male & Female.
– Ski & Assault Bike:
50/45
35/30
20/15
15/10
20/25
35/30
50/45
