CrossFit Inventive – Pure Conditioning
Warm-up
20 Scorpions Front/Back
Twisted Cross 30 sec each side
Puppy dog pose 30 sec
Spiderman lunge hold 30 sec each side
30 Calf pumps
Then 2 rounds:
200m run
10 Alternating Plank to Push-up
5 Strict Knee raises
5 Burpee to target
5 Kipping Swings
———-
Midline Tabata 20/10
Hollow Rock Hold
Superman Hold
Metcon (Time)
5 Rounds:
100m Farmers Carry 2 x 24/16kg
20 Abmat Sit-ups
15 HRPU’s
10 Strict Knee Raises
5 Burpee Pull-ups
