CrossFit Inventive – Pure Conditioning
Warm-up
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30
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EMOM 10:
ODD: 40 Sec Machine
EVEN: 15s L-Ring Hold + 15s Hollow Hold
P1: Start Machine
P2: Start Ring Hold/Hollow Hold
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Metcon (Time)
Partner WOD
5km Ski Erg
Every 90 seconds Until Complete 6 Syncro Burpees.
* Sharing Ski erg meters as evenly as possible until 5km’s is complete.
* Burpees must be done together ands in-time with one-another.
SUBS
5,000M SKI ERG
– 5,000m Row
– 11,000m Bike Erg
BURPEES
– Frog Hops
– Step back/up Burpess
– Push-ups