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