CrossFit Inventive – Pure Conditioning
Warm-up
2:00 MIN MACHINE
20 SCORPIONS F/B
LOWER BACK 0:30
GLUTER 0:30
CALF 0:30
CALF PUMPS O:30
——–
10 LEG SWINGS F/L
3 INCHWORM 1 PUSH UP
5 SHUTTLE RUNS
20 BANDED SLSD
20 HALO GLTE BRIDGES
Metcon (Time)
For Time:
50-40-30-20-10
Cal Row
10m Shuttle Runs
Russian KBS 24/16kg
SUBS
Row
– Bike Erg Same
– Females Reduce 5 Cals off the Row/Bike erg 50,40 & 30 Cals Only.
– SKI & AD: 45/40,35/30,25/20/20/15/10
