CrossFit Inventive – Pure Conditioning
Warm-up
1:00 On Each Machine
20 scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Glute 0:30 e/s
Twisted Cross 0:30 e/s
Puppy Dog 0:30 e/s
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BANDED ACTIVATION
20 Glute Bridges
20 Good Mornings
20 Pull Aparts
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CORE
2 Rounds:
30s Plank
Rest 15s
30s Hollow Hold
Rest 15s
30s Superman
Rest 15s
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Max Calories (8 Rounds for calories)
EMOM 32: (8 Sets: 31 Minutes)
Minute 1 – 45s Max Cal Row
Minute 2 – 45s Max Cal Bike Erg
minute 3 – 60s Max Cal Ski Erg
Minute 4 – Total Rest
*Score Max Cals Each Set.
* 15s Rest on first two machines. Work for 60s in the last set leading into the minute rest.
Aim To do it above order.
