CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
10 Leg swings F/L
Standing Quad 0:30 e/s
Calf 0:30 e/s
30 calf pumps
Spiderman 0:30 e/s
——-
1 Round:
4 Laps Halo Crab Walks
30 Banded Pull-aparts
10 Single Leg KB-RDL’s e/s
10 Russian KBS
10 Frog Hops
—-
Metcon (Calories)
(30 Minutes) 6 Sets
3 Minutes On/2 Minutes Off:
15 Russian KBS 24/16Kg
10 Burpees Over Rower
Max Cal Row in Remaining Time.
*Record Total Row Cals Over The 6 Sets.
SUBS
Max Cals on any machine.
Reduce KB-Load as needed.
If you don’t have a rower to jump or step over, put 5kg weight on a bar and perform lateral bar burpees.
