CrossFit Inventive – Pure Conditioning
Warm-up
3 Rounds:
1:00 Bike
30s Plank Hold
—
Frog 2:00
Glute 30s e.s
3 Way Puppy Dog Pose
Twisted Cross
—
ACTIVATION
Banded:
10 Pull aparts
10 Pass Throughs
10 Press
—
10 Wall Facing Squats
10 Scap Pulls
5 Kipping Knee Raises Rings/Bars
—
25 Minute Running Clock (AMRAP – Rounds and Reps)
AMRAP 3 x 5 Sets
16/14 Cal Bike Erg
12 Wallball Shots @9/6kg
10 Toes To Rings
(Rest 2 Minutes Between Sets)
* Score: Total Rounds + Reps
* Take off where you left last set.
SUBS
16/14 CAL BIKE
– 16/14 Cal Row
– 14/12 Cal Ski Erg
WALLBALLS
– Reduce Loads
– Single DB Thrusters
– Air Squats
10 TOES TO RINGS
– Reduce Reps
– Ring Knee Raises
– Toes To Bar
– Knee Raises
– Abmat Sit-ups