CrossFit Inventive – Pure Conditioning

Warm-up

1:00 Bike

Couch 1:00 e/s

Lower Back/Hipflexor 1:00 e/s

Hamstring upright 1:00 e/s

3 Rounds:

10 Banded Face Pulls

10 Halo Glute Bridges

10 Single Leg RDL’s e/s

10 Hollow Rocks

Metcon (Calories)

BIKE ERG INTERVALS

4 Sets:

60 Seconds at Fast Pace

30 Seconds at Easy Pace

45 Seconds at Fast Pace

30 Seconds at Easy Pace

30 Seconds at Fast Pace

2 Minute Easy Spin + 1 Min Total Rest (3:00 mins) Between Sets

*Score Total Calories

* Maintain our fast pace throughout each set with only a quick 30s easy bike between each fast effort.

* Fast: Damper as high as possible while maintaining 80-95 RPM.
SUBS:

Same workout on any other machine.