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