CrossFit Inventive – Pure Conditioning

Warm-up

Banded Shoulder 1:00 e/s

Banded Pec 1:00 e/s

Lower Back/Hipflexor 0:30 e/s

Spiderman 0:30 e/s

———

5 Inchworm 1 Push-up

Plank 0:30

4 Inchworm 1 push up

Left Side plank 0:30

3 Inchworm 1 Push up

Right Side plank

2 Inchworm 1 Push-up

0:30 Superman Hold

1 Inchworm 1 Push up

0:30 Hollow Hold

Metcon (Time)

15 Rounds For Time:

R 1-5:

250/200m Row + 10 HRPU

R 6-10:

250/200m Row + 10 Russian KBS @32/24kg

R 11-15: 250/200m Row + 10 Strict Pull-ups

(Cap 35:00)
SUBS

250/200M ROW

– 500/400m Bikes

– 200/175m Ski Erg

HRPU’S (Hand Release Push-ups)

– From Knees

– From Knees & Toes

– Ring Rows

RUSSIAN KBS

– Reduce weight + Full Range

STRICT PULL-UPS

– Use Bands

– Hard Ring Rows