CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Row
20 Scorpions F/B
30s Lower Back/Hipflexor e.s
20 Banded Good Mornings
10 Ring Rows
1:00 Squat Hold
—
Metcon (Distance)
Part A: [0:00-25:00]
Every 5 Minutes x 5 Sets:
1,000/850m Row
Rest 25:00-30:00
Part B:[30:00-40:00]
AMRAP 10:
Max Distance Row
* Score will be total meters in Part B.
Part A, aim to keep times consistent. We are finding a comfortable moderate pace on that piece.
Part B. Aim to start moderate pace and push the pace towards the back end of the workout with roughly 3 minutes remaining.
SUBS
1,000/900M ROW
– 2,000/900m Bike
– 900/750m Ski