CrossFit Inventive – Pure Conditioning

Warm-up

Glute stretch 1 minute each side

Lower Back/Hip flexor 30 sec each side

Puppy Dog Pose 1 minute

—————

2 Round:

3 Sec machine

5 Scap Pulls

5 Strict pull-ups/Ring Rows

30 Second Plank Hold

Metcon (Time)

Conditioning Meets Accessory

For Time

3km Row

Into:

3 Rounds:

50 Abmat sit-ups

15 Strict Pull-ups
SUBS:

Female row meters 2.5km’s

Ski Erg Same metres

Bike Double the amount, Males 6km’s/Females 5Km’s

Banded Strict Pull-ups

Ring Rows