CrossFit Inventive – Pure Conditioning
Warm-up
20/15 Cal Machine
20 Banded SLDL
20 Halo Glute Bridges
20 Calf Pumps
30 Sec Calf stretch E/S
Midline: (9 minutes)
3 Rounds:
:30 Seconds Max Overhead Plate Sit-ups
:30 Seconds Rest
:30 Seconds Max Scizzor Kicks
:30 Seconds Rest
:30 Seconds Max Hollow Rocks
:30 Seconds Rest
Metcon (No Measure)
Aerobic Capacity
Every 5:00 x 5 Rounds:
21/15 Calorie Machine
50 Double Unders
21/15 Calorie Machine
25 Double Unders
SUBS
Scale assault bike cals to 18/12 if need be.
Double-unders
100 singles
50 singles
