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.
