CrossFit Inventive – Pure Conditioning
Warm-up
2:00 MACHINE
1:00 PLANK
0:30 PUPPY DOG POSE
0:30 TWISED CROSS E/S
1:00 MACHINE
0:30 HOLLOW ROCK HOLD
0:30 LOWER BACK/HIPFLEXOR E/S
0:30 GLUTE E/S
1:00 MACHINE
20 BANDED SLDL
20 HALO BAND GLUTE BRIDGES
20 ALT SHOULDER TAPS
Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
50/42 Cal Row
50 Air Squats
40/32 Cal Row
40 KBS @24/16
30/22 Cal Row
30 Overhead Plate Sit-ups 10/5KG
20 Cal Row
20 Burpee 2 Plate
10 Cal Row
10 Strict Pull-ups
SUBS
-REDUCE KB WEIGHT AS NEEDED.
ROW
– BIKE ERG SAME CALS
– ASSAULT & SKI ERG:
42/30
32/20
25/18
15/10
10/7
STRICT PULL-UP
– USE BANDS
