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