CrossFit Inventive – Pure Conditioning
Warm-up
20/15 Cal Bike
Couch 1:00 e.s
Frog 2:00
Lower back/Hipflexor 30s e.s
3 Way Puppy Dog 30s e.s
—
20 Halo Glute Bridges
10 Halo Air squats
5 Wallballs
—
Metcon (4 Rounds for time)
Every 10 Minutes x 4 Sets:
70/60 Cal Bike Erg
40 Wallballs @9/6kg
Score: Time Each Set.
SUBS
70/60 Cal Bike Erg
– 70/60 Cal Row
– 60/55 Cal Ski Erg
WALLBALL
– Reduce Load
– Single DB Thruster
– Air Squats
– Pus Press
