CrossFit Inventive – Pure Conditioning

Warm-up

500/400m Row/Ski

1000/800m Bike Erg

20/15 Cal Assault Bike

Into:

Body Armor

Alternating On the Minute x 12 (4 Rounds):

Minute 1: 9 Pausing Hip Extensions

Minute 2: 15 Hollow Rocks

Minute 3: 21 Russian Plate Twists

Metcon (Time)

Conditioning:

Row/Ski (GO: O:OO/GO: 4:00)

On the 4:00 x 2 Rounds:

800/650 Meter Row

On the 3:00 x 3 Rounds:

600/500 Meter Row

GO: 8:00/GO: 11:00/GO: 14:00)

On the 2:00 x 4 Rounds:

400/350 Meter Row

(GO: 17:00/GO: 19:00/GO: 21:00/GO: 23:00)

OR:

1st Distance: ~3 Minutes On + 1 Minute Off

2nd Distance: ~2:15 On + 0:45 Off

3rd Distance: ~1:30 On + 0:30 Off

BIKE ERG

On the 4:00 x 2 Rounds:

1,600/1,300 Meter Bike Erg

On the 3:00 x 3 Rounds:

1,200/1,000 Meter Bike Erg

On the 2:00 x 4 Rounds:

800/700 Meter Bike Erg

ASSAULT BIKE

On the 4:00 x 2 Rounds:

45/35 Calorie Bike

On the 3:00 x 3 Rounds:

30/20 Calorie Bike

On the 2:00 x 4 Rounds:

20/15 Calorie Bike