CrossFit Inventive – Pure Conditioning
Warm-up
Couch 1:00 e.s
Hamstring On Upright 1:00 e.s
Glute 1:00 e.s
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ACTIVATION
30s Bike
15r
30s Plank Hold
15r
30s Bike
15r
30s Superman Hold
15r
30s Bike
15r
30s Side Plank e.s
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Metcon (4 Rounds for calories)
Bike Erg Efforts
5 Minutes On/5 Minutes Off x 4 Sets. [ 35 minutes]
With 5 minutes rest after each set, we need to wok at a high aerobic capacity hat is sustainable over the 4 sets.
If you’ve come to sit on the bike and cruise, go back home to bed. Test your pain threshold here.
Set bike on Calories.
Score is total cals each set.
SUBS
– Same on any machine.
