CrossFit Inventive – Pure Conditioning
Warm-up
3 Rounds:
30 Sec Machine
30 Sec Plank Hold
5 Scap Pulls
5 Ring Rows
—
20 Scorpions F/B
Lower Back/Hipflexor 0:30
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
—
Metcon (AMRAP – Reps)
On The 3:00 x 10 Rounds:
500/400m Row
Max Body Weight Reps
Odd Rounds: Burpee Pull-ups
Even Rounds: Max Weighted Abmat Sit-ups. (9/6kg Wallball)
*Score Total Body Weight Reps.
SUBS
ROW DISTANCE
– 1,000/850m Bike
– 400/350m Ski Erg
BURPEE PULL-UP
– Burpee Jumping Pull-up to Low Height.
– Burpee Over Wallball
– Burpee
WEIGHTED ABMAT SIT-UP
– Lighter Load
– Abmat Sit-up Only
– Light Overhead Plate Sitp-up
