CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Ski
Banded Upper
Banded Lower
—
ACTIVATION
1 Min Hollow Plank Hold On Hands
20 Banded Pull aparts
3 Laying To Standing Rope Climbs/5 Ring Rows
10 Frog Hops
5 Jumping Pull-ups
—
Metcon (Time)
27 – 21 – 15 – 9 of;
Calorie Ski Erg
4 – 3 – 2 -1 of;
Rope Climbs
Rest 5 Minutes
27 – 21 – 15 – 9 of;
Calorie Row
9 – 7 – 5 – 3 of;
Burpee Pull-ups
SUBS
Ski Cals
– Same Cals all machines
Rope Climbs
– 3 laying To Standing = 1 Rep
– 3 Strict Pull-ups = 1 Rep
– 5 Ring Rows = 1 Rep
– 5 Heavy KBS = 1 Rep
Burpee Pull-ups
– Burpee Jump up as high as possible
– Burpee To Target
– Strict Pull-ups
