CrossFit Inventive – Pure Conditioning

Warm-up

Couch 1:00 e/s

Spiderman 0:30 e/s

Twisted Cross 0:30 e/s

Puppy Dog 0:30 e/s

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MIDLINE

5 Rounds:

10 V-sits

10 Reverse Crunches

Metcon (Time)

10 Rounds:

1000m Bike Erg (M&F)

2:00 Rest
Working hard but consistent times. Don’t blow out on the first few rounds.

*Score Total Time including rest.

Set Machines for Intervals so they don’t turn off.

SUBS

1000m BIKE ERG

– 500/400m Row

– 500/400m Ski

The scaled distance is for Males and Females. Females, if your a strong on the machines, do the RX distance.

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