CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Mins On Each Machine
Get a feel for how many cals you can mange in this time frame at a moderate pace.
10 Leg Swings F/L
5 Inchworm 1 Push-up
20 Scorpions F/B
Lower Back-hipflexor 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
2 Sets
10 Single Legged DB SLDL e/s
10 Air Squats
20 Sec Plank Hold
Metcon (No Measure)
On The 3:00 x 10:
15/12 Calorie Row
15/12 Calorie Bike Erg
*Aim to hit Consistent Times each set.
* Use you first couple of rounds to get into the groove.
SUBS
– Assault Bike Cals 12/9
– Ski Erg 12/9
– 200m Run
