CrossFit Inventive – Pure Conditioning
Warm-up
1:00 On Each Machine (Row/Ski/Bike)
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Glute 0:30 e/s
—
MIDLINE
3 Rounds Continuous:
20s Hollow Hold
20s Superman Hold
20s Plank Hold
20s Rest
—
Metcon (No Measure)
Every 3 Minutes x 10 Sets:
15/12 Cal Row
12/9 Cal Ski Erg
9/7 Cal Bike Erg
* Needs to be completed in the above order.
* Bigger Groups stagger one minute behind and waterfall through.
* Reset Cals at [0] before each and every effort.
* Goal is to keep consistent times throughout.
