CrossFit Inventive – Pure Conditioning
WARM-UP
Couch 1:00 e/s
Spiderman 0:30 e/s
Glute 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
——-
3 Rounds:
30 Sec Machine
6 Alt Box Step-ups
30 Sec Plank Hold
——
Metcon (AMRAP – Reps)
AMRAP 30:
Max Rep Alternating Box Step-ups [24/20 inch]
*Every 5 Minutes Complete:
1,500/1300m Bike Erg
[Start 0:00 with 1,500/1300m Bike Erg]
*Score Max Box Step-up Reps.
Bike GO:
0:00
5:00
10:00
15:00
20:00
25:00
BOX STEP -UPS
– Max Walking Lunges.
– Stationary Lunges (Forward or Reverse)
Machine SUBS
– Row, 750/650m
– Ski 700/600m