CrossFit Inventive – Pure Conditioning

Warm-up

Glute Stretch 60 e/s

Lower Back Hip Flexor 30 e/s

20 Scorpions Front/Back

——

2 Sets

:30 Machine

5 Inchworms No Push Up

5 Air Squats

:30 Machine

5 S/A DB Strict Press e/s (light)

5 Frog Hops

Metcon (3 Rounds for reps)

AMRAP 9

*1200/1000M Row*

12 Burpee’s

12 S/A DB STOH @22.5/15

REST 3:00

AMRAP 9

*1200/1000M Row/Ski*

12 Burpee’s

12 DB Squats @22.5/15

REST 3:00

AMRAP 9

*1200/1000M Row/Ski*

12 Burpee’s

12 S/A Devils Press @22.5/15

Each Machine portion is a buy in, after this perform an AMRAP of Burpee’s and your DB Movement.

If using a bikeerg, perform 2400/2000M, Assault Bike do 2800/220M.
Pace yourself on your machines, you should come off and feel able to give a strong effort on the remaining portion of each AMRAP.