CrossFit Inventive – Pure Conditioning

Warm-up

Lower back/hipflexor 30 sec each side

Glute 30 sec each side

Twisted Cross 30 each side

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5 inchworm 1 push-ups

10 Hollow Rocks

10 Alt Reverse Lunges

10 V-Sits

10 Frog Hops

20 Sec Plank Hold

20 Alt Shoulder taps

20 Sec Hollow HOLD

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Metcon (No Measure)

On Every 5 Mins x 6

30/20 Machine

40 Alternating KB-Taps

20 Russian KBS @24/160

10 Strict Push-ups
SUBS

27/18 Calorie Ski Erg

20/10 Calorie Assault Bike

300m Run