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!