CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Row
Lower Back/Hhipflexor 0:30 e/s
Glute 0:30 e/s
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
Wrist 0:30 F/B
——
3 Rounds:
5 Frog Hops
10 Alt Shoulder Taps
30 Sec Plank Hold
Metcon (AMRAP – Reps)
On The Minute x 30:
1 Min Calorie Row
1 Minute Max Burpees
*Score is Lowest Row + Lowest Burpee Round.
Athletes should choose a number of reps they see themselves being able to hold onto for the entire 30 minutes.
The goal is to hold the same numbers across the entire workout. Your row Cals and burpee reps do not need to match one another which means you can play to your strengths.
Aim to finish your last Cal/Burpees at the same time each round. This should be about the 40/45 sec mark in the first half of the workout and may drop to about the 50-55 mark in the later rounds.
Work hard to keep you numbers consistent.
Make sure to Not spike the heart rate early.
