CrossFit Inventive – Pure Conditioning
WARM-UP (No Measure)
2:00 Row
Twisted Cross 0:30 e/s
Puppy Dog Pose 0:30
Spiderman 0:30 e/s
Glute 0:30
—
ACTIVATION
20 Banded Pull-aparts
10 Banded Pass Throughs
10 Ring Scap Pulls
5 Ring Kipping Knee Raises
—
Tabata 20/10 x 8:
Plank Hold
Superman Hold
Metcon (Time)
8 Sets:
15/12 Calorie Row
12 Toes To Rings
6 Burpee To Rings
Rest 1:00 Between Each Round.
SUBS
15/12 CAL ROW
– 15/12 Cal Bike
12 TOES TO RINGS
– Toes as high as possible.
– Knee Raises
– 20 abmat sit-ups
BURPEE TO RINGS
– Standard Burpees
