CrossFit Inventive – Pure Conditioning
Warm-up
1:00 BIKE
1:00 PLANK HOLD
1:00 ROW
1:00 SUPERMAN HOLD
1:00 SKI ERG
30s SIDE PLANK E/S
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ACTIVATION
20 Halo Glute Bridges
20 Banded Pull aparts
2 x 10 KB-Single Leg RDL’s e/s
10 Split Squats e/s
10 Tempo Push-ups (3s Down/ X-up)
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Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
60 CALORIE BIKE ERG
40 CALORIE ROW
20 CALORIE SKI ERG
* FIND YOUR CONSISTENT PACING FOR EACH MACHINE.