CrossFit Inventive – Pure Conditioning
Warm-up
2:00 MINUTES MACHINE ( KEEP AN EYE ON HOW MANY CALORIES YOU ACHIEVE AT A MODERATE PACE.
—
Banded Lower
Twisted Cross 0:30 e/s
Puppy Dog 0:30
—
ACTIVATION
20 Banded Good Mornings
5 HRPU’s
20 Hollow Rocks
5 HPRU’s
30s Superman Hold
—
Metcon (No Measure)
[On The 0:00]
38/30 Calorie Bike Erg
50m Dual KB- Farmers Carry
@2×32/24kgs
[On The 5:00]
38/30 Calorie Bike Erg
30 Single KB-Russian Swings
@32/24kg
[On The 10:00]
38/30 Calorie Bike Erg
30 Hand Release Push-ups
[On The 15:00]
50/40 Calorie Bike Erg
Max Effort Ride.
[On The 20:00]
38/30 Calorie Bike Erg
40 Abmat Sit-ups
[On The 25:00-30:00]
38/30 Calorie Bike Erg
20 Overhead Plate Sit-ups 10/5kg
– Reduce Loads as needed.
– Row Cals Same
– Ski erg minus 5 Cals on each effort M&F.
