CrossFit Inventive – Pure Conditioning


Spiderman Lunge with rotation 30 e/s

Glute Stretch 30 e/s

Lower Back Hip Flexor 30 e/s

20 Scorpions Front/Back


2 Sets

1:00 Machine

20 Alternating Shoulder Taps

5 Inchworms no push up

10 Russian KB Swings


Metcon (Distance)

30:00 Max Distance Machine

E3MOM (Including 0)



15 Russian KB Swings

– Every three minutes you will hop off your machine and complete 10 HRPU & 15 Russian KBS

– Choose a KB weight that will allow you to complete reps unbroken. Typical RX here would be 32/24
Longer Machine Conditioning today.

The aim here is to be able to get through the HRPU and RKBS and have at least 90 seconds on your machine each round.

Pick a steady repeatable pace on the machines and get to work.