CrossFit Inventive – Pure Conditioning

Warm-up

2:00 machine

1:00 Plank Hold

1:00 Static Squat Hold

2:00 Machine

20 Banded Pull aparts

10 Banded OHS

1:00 Machine

5 Push-ups

5 Air Squats

5 Burpees

———

Midline:

4 Rounds:

40 Plate Twist

40 Ankle Taps

40 Elbow Knee Cycles

Metcon (No Measure)

“ON THE SPOT”

EMOM 30:

5 Push-Ups

5 Air Squats

5 Burpees
On Evey Minute for 30 mins complete:

5 Push-Ups

5 Air Squats

5 Burpees

* Moderate pacing would be 40 seconds

* Fast 25-30 Seconds.

* Make sure you technique (Full range Of Motion) comes before speed.