CrossFit Inventive – Pure Conditioning
Warm-up
1 minute machine
20 Scorpions
5 inchworm 1 push-up
30 sec plank hold
20 Alt shoulder taps
30 second Machine
30 sec Hollow Rock Hold
30 Glute Bridges (No Band)
Metcon (Time)
4 Sets:
750/600m Row
25 Burpee Over Rower
750/600m Row
3 mins rest between sets
(40 min cap
* Row Metres:
Bike erg 1600/1300
Assault bike 1600/1300
Ski 700/500m
* If you are not on a Rower, you must perform Lateral Burpees over barbell..
*
Scale to Normal burpees if need be
