CrossFit Inventive – Pure Conditioning
Warm-up
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
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Midline
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
20-18-16-14-12-10:
Single Arm Alternating DB Power Snatches
10 Lateral Dumbbell Burpees after each round
KILOS
1 X 22.5/15
Subs
1000/800m Bike-erg/Assault bike