CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
1:00 Spiderman Lunge Hold e/s
1:00 Glute e/s
Twisted Cross 0:30 e/s
—-
Halo Banded:
2 Laps Crab Walks
2 Laps Monster Walks
10 Air Squats
——
10 x 10m Shuttle Runs
20 Banded Good Mornings
1:00 Plank Hold
Metcon (6 Rounds for time)
Go Every 6:00 Min x 6 Sets:
1,000m Bike Erg
20 Shuttle Runs 10m
20 Slam Ball (Choose own weight)
*Score Time Each Round.
SUBS
1000 BIKE ERG:
– 500/400m Row/Ski
SHUTTLE RUNS:
– Walk Fast x 10
– 20 Cals on different machine.
20 SLAM BALLS:
– Kettlebell Swings
– Kettlebell SDHP
– Air Squats