CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
5 Inchworm 1 Push-up
1:00 Machine
Plank 1:00
1:00 Machine
Superman Hold 1:00
1:00 Machine
Hollow Rock Hold 1:00
Metcon (Time)
10,000/9,000m Bike Erg
Perform On Every 4:00 (Starting 0:00) Until Distance Is Complete:
20 Plate Twist 10/5Kg
10 Abmat Sit-ups
20 Ankle Taps (Feet Together)
SUBS
10,000/9,000m BIKE ERG
– Row 5,000,4,000m
– Ski, 4000,3,500m
– Assault Bike 10,000/9,000m