CrossFit Inventive – Pure Conditioning
Warm-up
1:00 On Each Machine
30s Twisted Cross e.s
30s Puppy Dog
30s Squat Hold
20 Scorpions F/B
30s Lower Back e.s
—-
Activation
50 Halo Glute Bridges
40 Banded Pull Aparts
30s Plank Hold
20 Banded Good Mornings
10 HRPU
—-
Metcon (No Measure)
EMOM 10:
Odd: 15 KBS 24/16kg
Even: 15/12 Cal Row
Straight Inro…
EKOM 10:
Odd: 12 HRPU
Even: 15/12 Cal Ski Erg
Straight Into…
EMOM 10:
Odd: 20 Alt Lunges
Even: 12/9 Cal Bike Erg
Aim To Be Consistent throughout.
Time Cap Yoirself with 15-20s remaining each minute if need be.
