CrossFit Inventive – Pure Conditioning
Warm-up
2:00 MACHINE
20 SCORPIONS
LOWERBACK./HIPFLEXOR 0:30 E/S
SPIDERMAN 0:30 E/S
TWISTED CROSS 0:30 E/S
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PLANK 1:00
20M CRAB WALLK
30 SEC HOLLOW ROCK HOLD
20M MONSTER WALK
30 SEC BODY WEIGHT TWIST
20 BANDED GOOD MORNINGS
30 SEC SUPERMAN HOLD
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
100 CAL BIKE ERG
90 AIR SQUATS
80 ABMAT SIT-UPS
70 CAL BIKE ERG
60 PLATE TWIST 10/5KG
50 ALT REVERSE LUNGES
40 CAL BIKE ERG
30 HOLLOW ROCKS
20 BURPEES
1:00 PLANK HOLD
