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.
