CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
Couch 1:00 e/s
Lower Back/Hipflexor 0:30 e/s
Puppy Dog 0:30
Samson + Tricep 0:30 e/s
—-
ACTIVATION
30s Plank Hold
Rest 15s
30s Squat Hold
Rest 15s
30s Hollow Hold
Rest 15s
30s Side Plank e/s
—
Metcon (Time)
For Time
50/45 Cal Row
50 Sit-ups
50 Wallball 9/6
50/45 Cal Bike
40/35 Cal Row
40 Sit-ups
40 Wallball 9/6kg
40/35 Cal Bike
30/25 Cal Row
30 Sit-ups
30 Wallball 9/6kg
30/25 Cal Bike
20/17 Cal Row
20 Sit-ups
20 Wallball 9/6kg
20/17 Cal Bike
10 Cal Row
10 Sit-ups
10 Wallball 9/6kg
10 Cal Bike
