CrossFit Inventive – Pure Conditioning

Warm-up

MACHINE 2:00

COUCH 1:00 E/S

LOWER BACK/HIPFLEXOR 1:00 E/S

TWISTED CROSS 0:30 E/S

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MIDLINE

EMOM 9 (3 SETS)

1- 20 SEC L-RING HOLD

2- 20 V-SITS

3- 15 REVERSE CRUNCHES

Metcon (4 Rounds for time)

4 ROUNDS:

20/16 cals @Hard Pace

Rest 30 Sec

28/21 Cals @Mod Pace (About 5RPM Slower)

Rest 30 Sec

20/16 Cals @Hard Pace

Rest 3 Mins Between Sets

Metcon (4 Rounds for time)

ROW OPTIONS

4 ROUNDS:

250m @Hard Pace

Rest 30 Sec

400m @Mod Pace (Reduce 500m Pace by 5-10 Sec)

Rest 30 Sec

250m @Hard Pace

Rest 3 Mins Between Sets

Metcon (4 Rounds for reps)

SKI ERG OPTIONS

4 ROUNDS:

250/200m @Hard Pace

Rest 30 Sec

400/300m @Mod Pace (Reduce 500m Pace by 5-10 Sec)

Rest 30 Sec

25/200m @Hard Pace

Rest 3 Mins Between Sets