CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

60 Sec Machine

Rest 15

60 Sec Plank Hold

Rest 15

60 Sec Inchworm 1 push-up

Rest 15

60 Sec Static Squat Hold

Rest 15

60 Sec Ankle Taps

Rest 15

60 Sec Machine

Rest 15

60 Sec Scap Push-ups

Metcon (Time)

For Time:

4,000m Row

On every 2:30 complete:

3 Push-ups 6 Air Squats 9 Frog hops

Start 0:00 with the 3, 6, 9
SUBS

Bike erg:

9,000/8,000m

Assault bike:

9,000/8,000m

Ski same a Row