CrossFit Inventive – Pure Conditioning
Warm-up
20 scorpions front back
30 sec lower back/hipflexor E/S
20 Banded Glute bridges
20 Gren banded SLDL
5 Scap Pulls
5 Strict Push-ups
10 cals on Bike
10 Cals on Ski
———–
Metcon (No Measure)
8 Rounds of 8 Exercises
20 Seconds On
10 seconds Off
1 minute rest between each set.
(40 minute running clock)
Strict Chin-up (underhand Grip)
Bike erg Calories
Handstand Hold/Walk Walk Hold
Bike erg Calories
Strict Push-ups
Ski erg Calories
Ab-mat sit-ups
Ski erg Calories
Break into even groups, no more than 4 per group.
*EG> If your group starts on the Strict Push ups, work to the bottom and back to the top.
*No more than 4 bikes and 4 ski’s out on the floor.
