CrossFit Inventive – Pure Conditioning
Warm-up
500/400m Row
20 Scorpions F/B
Lower Back/Hip Flexor 0:30 e/s
Puppy Dog 0:30
Twisted Cross 0:30 e/s
———-
ACTIVATION
– 20 Banded Pull-aparts
– 10 Single Leg KB-RDL’s e/s
– 10 HRPU’s
– Plank Hold 1:00
Metcon (No Measure)
Every 5 Minutes x 6:
300/250m Row
10 Burpee Over Rower
150/100m Row
15 Kettlebell Swings 24/16kg
*Aim is to keep each
round as consistent as possible.
* Cap yourself with 30 sec remaining.
SUBS
ROW METERS
– Ski Erg Same
– Bike Erg:
(600/500)-(300/250)
Burpee Over Rower
– Step Over
– Burpee Over Bar if no Rower
– Step Over Bar
– Reduce Reps
KETTLEBELL SWINGS
– Reduce Load
– Reduce Reps
– Chin Height Swings
