CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
20 scorpions F/B
Lower Back Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
————
ACTIVATION
4 Laps halo Crab Walks
20 Halo Glute Bridges
20 Hollow Rocks
5 Inchworm 1 Push-up
20 V-Sits
5 Frog Hops
50 Elbow Knee cycles
Metcon (Time)
For Time:
Buy In:
120 Calorie Row
100 Abmat Sit-ups
80 Kettlebell Swings
60 HRPU
40 Kettlebell SDHP
20 Lateral Burpee Over Abmat
Buy Out:
120 Calorie Row
(Cap 35:00)
SUBS
120 CALORIE ROW
– 120 Cal Bike erg
– 100 Cal Ski Erg/Assault Bike
– Reduce 20 Cals off each machine only if you wish to scale the cals.
KETTLEBELL MOVEMENTS
– Reduce weight as needed
– Russian KBS
HRPU
– From Knees
– Ring Rows
LATERAL BURPEE OVER ABMAT
– Lateral Burpee step overs
– Frog Hop step overs
