CrossFit Inventive – Pure Conditioning
Warm-up
30 Sec Machine
30 Sec Plank Hold
30 Alt Shoulder Taps
30 Sec Hollow Hold
30 Sec Machine
30 Sec Static Wall Squat
30 Abmat Sit-ups
30 Sec Superman Hold
Metcon (2 Rounds for time)
5 Sets:
PA:
15 Burpee To Target
1000/800m Bike Erg
15 Burpee To Target
Rest 2 Minutes Between Sets.
PB:
10 Sets:
500m Bike (Fast)
Rest 30 Seconds.
(Reset Monitor each Round)
Cap 45
Start Part B straight after your last 2 Minutes Rest in Part A.
Score is Total Time for each part.
SUBS
1000m BIKE ERG
– 500/400M ROW
– 450/350M SKI
500M BIKE ERG
– 250/200m Row
– 200/150m Ski erg
BURPEE TO TARGET
– Reduce Reps if needed.