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