CrossFit Inventive – Pure Conditioning
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Warm-up
– 1:00 Each Machine
– Puppy Dog Elevated On Foam Roller 1:00
– Twisted Cross 0:30 e/s
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Activation
– Hanging Knee Raise Underhand Grip 20s
– 5 Strict Push-ups
– 5 Ring Rows
– 3 Chin-ups
– 4 Dumbell Plank Rows @workout weight
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Warm-up
EMOM 40:
Min 1: Max Cal Machine
Min 2: Max Strict Chin-ups
Min 3: Max Cal Different Machine
Min 4: Max Dual Dumbbell Plank Rows
Min 5: Rest
*Score total reps combined each round. I
f you don’t wish to score, aim to stay consistent through each movement.
– Choose own weights on Plank Rows, light would be best. 5-7.5kgs for ladies.
7.5-12.5kgs For Men.
– Choose two different machines you wish to work on.
– Chin-ups are underhand grip. Use bands or Ring Rows.