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.
