CrossFit Inventive – Pure Conditioning
Warm-up
1:00 On each machine
Calf 0:30 e/s
30 Calf Pumps
Spiderman 0:30 e/s
Twisted Cross 0:30 e/s
—-
1:00 Plank Hold
Rest 15s
1:00 Wall Squat Hold
Rest 15s
45s Plank Hold
Rest 15s
45s Wall Squat Hold
Rest 15s
30s Plank Hold
Rest 15s
30s Wall Squat Hold
—
—
Metcon (AMRAP – Reps)
3:00 On/2:00 Minutes Off x 6 Rounds… Alternating Between:
– 500/450m Row, Max Burpees Over Rower In Remaining Time.
– 1,000/900m Bike, Max 10m Shuttle Runs In Remaining time.
With a 2 minute rest structured in, we should be working hard each set.
* Score is total Burpees Over Rower and Total Shuttle Runs over the 6 rounds.
