CrossFit Inventive – Pure Conditioning
Warm-up
Banded Shoulder Mobility
Spiderman 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——
2 Rounds:
6 Cal Machine
1 Half Rope Climb/1 Laying To Standing/2 Strict Pull-ups
5 Frog Hops
5 Air Squats
Metcon (Time)
PART A.
90 Burpees
On The Minute (Starting 0:00):
1 Rope Climb
On The Completion of your last Burpee, take NO REST and go on the closest Minute Or Take 1-3 Minutes Rest, Max before going on the closest minute……
PART B.
100 CALORIE BIKE ERG
On The Minute (Starting 0:00):
6 Wallball Shots 9/6kg
The rest or no rest between workouts will depend on your ability to keep going or strategise by taking rest which may help you to move faster through Part B.
SUBS
ROPE CLIMBS
– Reduce Height
– 3 laying to standing
– 2 laying to standing
– 3 Strict Pull-ups
– 6 Alternating Dumbbell Plank Rows.