CrossFit Inventive – Pure Conditioning

Warm-up

30 Sec machine

5 inchworm 1 push-ups

10 Alt Reverse Lunges

10 Air squats

30 Sec machine

30 sec plank hold

30 sec Static Wall squat

20 Alt Shoulder Taps

30 Sec Machine

10 Frog Hops

10 V-Sits

Metcon (No Measure)

30 Minute EMOM:

Min 1 – Cal Machine

Min 2- KB-SDHP 24/16

Min 3- Static Wall Squat Hold

Min 4- Cal Machine

Min- 5 Abmat Sit-ups

*Working hard for 40 seconds in each minute, then resting for the remaining 20 seconds.

*Aim to keep all reps and calories consistent. Find a Moderate to hard pace to work at.
KB-Sumo Deadlift high Pull:

Scale Kettlebell weight as needed.

Static Wall Squat

If you can not get a spot on the wall, lean on an up right. (Move J-Hook if needed)

Abamt sit-ups:

Plank Hold