CrossFit Inventive – Pure Conditioning
Warm-up
30s Damper 2
30s Damper 6
30s Damper 10
30s Damper 6
30s Damper 2
—
Couch 1 Min E.s
Calf 30s On Upright e.s
30 Calf Pumps
Lat On Upright 30s e.s
Pec On Upright 30s e.s
—-
STATIC’S
30s Wall Squat Hold
30s Plank Hold
30s Superman Hold
30s Hollow Rock Hold
30s Hanging Knee Raise Hold
—-
“Standing Bike” (AMRAP – Rounds and Reps)
AMRAP 30:
(Damper 10 All The Way)
20 Calorie Bike Standing
100m Run
Rest 1 Minute
18 Calorie Bike Standing
100m Run
Rest 1 Minute
16 Calorie Bike Standing
100m Run
Rest 1 Minute
14 Calorie Bike Standing
100m Run
Rest 1 Minute
12 Calorie Bike Standing
100m Run
Rest 1 Minute
10 Calorie Bike Standing
100m Run
Rest 1 Minute
8 Calorie Bike Standing
100m Run
Rest 1 Minute
6 Calorie Bike Standing
100m Run
Rest 1 Minute
4 Calorie Bike Standing
100m Run
Rest 1 Minute
2 Calorie Bike Standing
100m Run
Rest 1 Minute
(Damper 10 All The Way)
* Work Back up
SUB
– Same On all Machines, Damper on 10.
“Obviously no standing on a rower”
