CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machine
Twisted Cross 0:30
Puppy Dog Pose 0:30
Wrist 0:30
1:00 Machine
Spiderman Lunge Hold 0:30 e/s
Glute 0:30 e/s
1:00 Machine
20 Banded Pull aparts
10 Pass Throughs
10 Press e/s
10 Rows
—–
Tabata Core 8 x 20 on 10 off
Plank Hold
Alternating Shoulder Taps (slow & controled)
Metcon (No Measure)
Go Every 6 Mins x 5 Sets (30 mins)
300m Row
15 Ring Rows
300M Row
15 Hand Release Push Ups
300M Row
*Work hard for more rest.
*Reduce metres if your not getting enough rest.
Bike erg/Assault Bike 700/600m
Ski 300/250m
Make Ring rows as hard as possible but maintaining good from.
No rolling through the legs on The HRPU. Hips up!