CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Couch 1:00 e/s
Banded Lower 030 of each
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
————
“Midline”
2 Sets:
Plank Hold 0:30
15 Rest
Left Side Plank 0:30
15 Rest
Plank Hold 0:30
15 Rest
Right Side Plank 0:30
Rest 15
Abmat Sit-ups 0:30
Metcon (No Measure)
EMOM 12:
200/180m Row
Rest 5:00
EMOM 12:
400/350m Bike Erg
– Work at a fast enough pace each minute to be consistent and enough to get minimum 15 seconds rest.
– Consistency is Key!
– Scale maters or cap yourself at the 45s mark each minute.