CrossFit Inventive – Pure Conditioning
Warm-up
Banded Lower Body
Twisted Cross 0:30 e/s
Puppy Dog 0:30
———
5 Inchworm 1 Push-up
Plank 0:30
4 Inchworm 1 push up
Left Side plank 0:30
3 Inchworm 1 Push up
Right Side plank
2 Inchworm 1 Push-up
0:30 Superman Hold
1 Inchworm 1 Push up
0:30 Hollow Rock Hold
Metcon (Time)
For Time:
R 1-5:
1000/800m Bike Erg + 10 HRPU
R 6-10:
800/600m Bike Erg + 10 Russian KBS @32/24kg
R 11-15:
600/500m Bike Erg + 10 Strict Pull-ups
(Cap 35:00)
SUBS
BIKE ERG
– Half the Distances on Row & Ski Erg.
HRPU’S (Hand Release Push-ups)
– From Knees
– From Knees & Toes
– Ring Rows
RUSSIAN KBS
– Reduce weight
STRICT PULL-UPS
– Use Bands
– Hard Ring Rows