CrossFit Inventive – Pure Conditioning

Warm-up

20/15 cal Machine

5 Inchworms 1 push-up

20 Scorpions F/B

30 Sec Plank Hold

10 KB SLDL

10 Russian KBS

30 Sec Hollow Hold

Metcon (AMRAP – Reps)

Intervals

1 Minute ON/1 Minute OFF (40 mins)

170/140 cal Bike erg

Or

150/120 Cal Row/Ski

Or

120/100 Cal Assault Bike

100 Kettlebell Swings @24/16kg

100 Abmat Sit-ups
Aim is to work as hard as possible for each 1 minute interval, working down the list. If you finish the 100 Abamt Sit-ups within the 20 intervals, go back to your machine, working back down the list and accumulate more reps.

Score is total reps. Each Calorie = 1 rep.