CrossFit Inventive – Pure Conditioning
Warm-up
Tabata Machine 20/10 x 10 Rounds
Increase Speed Each effort
5 Inchworm 1 Push-up
Spiderman 0:30 e/s
Glute 0:30 e/s
Front Rack 0:30
Twisted Cross 0:30 e/s
—–
ACTIVATION
Plank Hold 0:30
Rest 15s
Hanging Knee Raise 0:30
Rest 15s
Superman 0:30
Rest 15s
Hanging Knee Raise 0:30
Rest 15s
Plank Hold 0:30
—–
Metcon (Time)
3 Rounds For Time:
1,000/800m Row
30 Burpee Box Jump Overs 20 inch
2,000/1,800m Bike Erg
SUB
BURPEE BOX JUMP OVERS
– Burpee Step Overs
– Burpee To Target.
– Standard Burpees
