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
