CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions F/B
Lower Back 0:30 e/s
1:00 Hamstring on Upright e/s
Twisted Cross 0:30 e/s
3 Way Puppy Dog Pose 0:30 F/S/S
—————
3 Rounds Each:
5 V-Sits
6 Alt Box Step ups
8 Cal Ski Erg
Get it done in any order.
Metcon (Time)
PARTNER WOD
“500”
For Time:
100 Alternating Body Weight Box Step-ups 24inch Box (M&F)
100 Single DB Hang Clean & Jerks 22.5/15kg
100 Calorie Ski Erg
100 Abmat Sit-ups
100 Air Squats
SUBS
BOX STEP-UPS
– Reduce Height
DB HC&J
– Reduce Load
100 CALORIE SKI ERG
– 100 Cal Row/Bike erg
100 ABMAT SIT-UPS
– Choose any other sit-up
100 AIR SQUATS
– Reduce Depth
– Alt Lunges
– Kettlebell Swings
