CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Banded Lower
Twisted Cross 30s e.s
Puppy Dog 30s
—
Prep:
30 Calf Pumps
10 RKBS
10 Alt Box Step-ups
5 Frog Hops
—
“Intervals” (Time)
For Time:
1 Minute On/1 Minute Off Until All Work Is Complete:
100/90 Calorie Bike
75 Russian KBS 24/16kg
50 Box Step-ups 24/20 inch
25 Burpees
—
SUBS
CAK BIKE
– Same on any machine
RKBS
– Reduce Load
– Reduce Reps
– KB-SDHP
BOX STEP-UPS
– Reduce height
– Lunges
– Air Squats
BURPEES
– Frog Hops
– Push-ups
– Ring Rows
