CrossFit Inventive – Pure Conditioning
Warm-up
2:00 MACHINE
20 SCORIONS F/B
LOWER BACK/HIPFLEXOR 0:30 E/S
GLUTE 0:30 E/S
TWISTED CROSS 0:30 E/S
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ACTIVATION
20 BANDED GOOD MORNINGS
20 GLUTE BRIDGES
20 ALT SHOULDER TAPS
Metcon (No Measure)
Every 3:00 Minutes (10 Sets)
1,000/900m Bike Erg
12 Russian Kettlebell Swings 24/16kg
– There will be minimal rest each set so you will need to get your pacing correct.
– Aim to Keep Each Round Consistent Times.
– Aim to get off the bike around 2 minute mark. Don’t over do the pace, you will need to get off the bike and straight into the KBS’s to get some rest.
SUBS
1000/900m BIKE ERG
– 500/400m Row
– 450/350m Ski Erg
– AD, same as Bike erg.
10 RUSSIAN KBS’s
– Reduce Load
– Push ups
– Ring Row’s
