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
