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
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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
