CrossFit Inventive – Pure Conditioning
Warm-up
– 1:00 On any machine
– Couch 1:00 e/s
– Twisted Cross 0:30 e/s
– Samson + Tricep 0:30 e/s
—–
ACTIVATION
5 HRPU
Plank Hold 0:30
8 Air Squats
Superman Hold 0:30
5 Barbell Thrusters
Hollow Rock Hold 0:30
For Time: (Time)
(40 Minute Cap)
1 Mile Row (1600m)
100 Hand Release Push-ups
2 Mile Bike Erg (3200m)
100 Barbell Thrusters 20/15kg
1 Mile Ski Erg (1600m)
SUBS
Reduced Meters are last resort for M&F’s.
1 Mile ROW/1,600M
– Reduce to 1000m
2 MILE BIKE ERG
– Reduce to 3000m
1 MILE SKI ERG
-Reduce to 1000m
100 HAND RELEASE PUSH-UPS
– Reduce Reps
– From Knees
– Ring Rows
BARBELL THRUSTERS
– Lighter Bar if possible
– Light Dumbbells
– Air Squats
