CrossFit Inventive – Pure Conditioning
Warm-up
Machine 2:00
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Puppy Fog Pose o:30 e/s
Twisted Cross 0:30 e/s
————
2 Rounds:
3 Inchworm 1 push-up
5 Abmat Sit-ups
5 Slam Balls
5 Ring Rows
Metcon (Time)
5 Rounds For Time:
20/15 Cal Bike
20 Russian KBS 24/16
20 Abmat Sit-ups
20 Ring Row’s
20 Slam Balls
Lets aim to flow through this keeping the heart rate down.
SUBS
20/15 CAL BIKE ERG
– Row, 20/15
– Ski/Assault Bike, 16/12 Cals
RUSSIAN KBS
– Reduce Load
20 RING ROWS
– Lets work so our body positioning is set at, at least 45 degrees.
– No kipping through the hips.
SLAM BALL
– balls will be l;eft out on the gym floor. Choose a weight that suites you throughout the workout.
