CrossFit Inventive – Pure Conditioning
Warm-up
Couch 1:00 e/s
Spiderman 0:30 e/s
Calf 0:30 e/s
3 Way Puppy Dog Pose
—
ACTIVATION
10 Cal Machine
10 Alt Box Step-ups
10 Alt Box Step-ups
—
Metcon (Time)
For Time:
50 Box Step-ups
50 Walking Lunges
50/45 Cal Ski Erg
40 Box Step-ups
40 Walking Lunges
40/35 Cal Ski Erg
30 Box Step-ups
30 Walking Lunges
30/25 Cal Ski Erg
20 Box Step-ups
20 Walking Lunges
20/17 Cal Ski Erg
10 Box Step-ups
10 Walking Lunges
10 Cal Ski Erg
RX += Wear 10kg Vest
SUBS
BOX STEP-UPS
– Reduce Reps
– Reduce Height
WALKING LUNGES
– Stationary Forward/Reverse
– Air Squats
CALORIE SKI ERG
– 50/40/30/20/10 Cal Machine Male & Females
