CrossFit Inventive – Pure Conditioning


400m Run

10 Leg Swings Fowrward/Lareral

5 inchworm 1 push-up

30 Sec Calf stretch each side

40 calf pumps

30 sec spiderman Lunge Hold/Rotation



3 Rounds:

10 Hollow Rocks

30 Sec Superman Hold

10 V-Sits

30 Sec Plank

20 Scissor Kicks

30 Sec Hollow Hold

30 Rest

If you cannot manage the hollow position, bring your knees in towards your stomach until your lower back is pressing into the floor. Maintain shoulder blades off the floor so upper core is activated.

Metcon (Time)

For Time:

500/400m Row/Ski to start each set


Single Arm Alternating DB Power Snatches

10 Lateral Dumbbell Burpees after each round


1 X 22.5/15

1000/800m Bike-erg/Assault bike