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
