CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski
2:00 Bike
Twisted Cross 1:00 e.s
Puppy Dog 30s
Samson + Tricep 30s e.s
—
ACTIVATION
20 Banded Pull aparts
10 Banded Press
20 Banded Tricep Ext
5 HRPU
5 Ring Dips/Stationary Dips
—
Warm-up to Bench Press Weight
—
Metcon (Time)
Level 1
For Time:
21-15-9:
Cal Ski Erg
Bench Press @60/40kg
Rest 5 Minutes
27-21-15-9:
Bike Erg
6 Ring Dips Between Each Set.
Rest 5 Minutes
21-15-9:
Cal Ski Erg
Bench Press @60/40kg
—
For Time:
21-15-9:
Cal Ski Erg
Bench Press @Choose own load/DB Bench
Rest 5 Minutes
27-21-15-9:
Bike Erg
6 Stationary Dips Between Each Set.
Rest 5 Minutes
21-15-9:
Cal Ski Erg
Bench Press @Choose own load.
—
Level 3
21-15-9:
Cal Ski Erg
Push-ups
Rest 5 Minutes
27-21-15-9:
Bike Erg
20 Banded Tricep Ext Between Each Round.
Rest 5 Minutes
21-15-9:
Cal Ski Erg
Push-ups
