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.
