CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
1:00 Ski
1:00 Banded Lat e.s
1:00 Banded Pec e.s
1:00 Couch e.s
—-
ACTIVATION
1:00 Plank Hold
20 Banded Pull-aparts
10 Banded pass Throughs
10 Banded Rows
1:00 Superman Hold
5 Pull-ups
10 Push-ups
15 Air Squats
or Subbed variation
—
Metcon (No Measure)
Mins 1-2:
800/700m Bike Erg
Mins 2-4:
2 rounds of Cindy
Mins 4-6:
700/600m Bike Erg
Mins 6-8:
2 Rounds of Cindy
Mins 8-10:
600/500m Bike Erg
Mins 10-12
2 Rounds of Cindy
Mins 12-14:
500/400m Bike Erg Recovery
Mins 14-16:
300/250 Ski Erg
Mins 16-18:
2 Rounds of Reverse Cindy
Mins 18-20:
300/250m Ski Erg
Mins 20-22s
2 Rounds of Reverse Cindy
Mins 22-24:
300/250m Ski Erg
Mins 24-26:
2 Rounds of Reverse Cindy
Mins 26-28:
300/250m Ski Erg
Mins 28-30:
2 Rounds of Reverse Cindy
“CINDY”
5 Pull-ups
10 Push-ups
15 Air Squats
—-
“REVERSE CINDY”
15 Air Squats
10 Push-ups
5 Pull- ups
You will need to sub movement to get each round of Cindy completed as fast as possible.