CrossFit Inventive – Pure Conditioning
Warm-up
Frog 1:00
Couch 1:000 e/s
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog 0:30 of each.
– ——
Activation
15/10 Cal Machine
20 Scorpions F/B
5 Inchworm 1 Push-ups
10 Air Squats
20 Banded Pull-Aparts
30 Sec Plank Hold
Metcon (Time)
21 Rounds:
15/10 Cal Bikes/Row/Ski
5 Wall ball @9/6kg
(Cap 30)
** Reset Cals each round.
* Make sure to get thew correct squat depth on your Wallballs and reach the targets. Scale the weight if need be!
– Row, Bike erg & Ski are the same Cals
– Assault Bike.10/7 per round
– Reduce Wallball weight as needed.
