CrossFit Inventive – Pure Conditioning
Warm-up
2 Minutes Machine
30s Calf e/s
30s Spiderman e/s
30s 3 Way-Puppy Dog e/s
30s Pigeon
—
ACTIVATION
50 Halo Glute Bridges
20 Calf Pumps
50 Banded Pull aparts
30s Plank Hold
10 Side Plank Reach Throughs e/s
1:00 Skipping of your Choice
—
Metcon (Time)
For Time”
25-20-15-10-5 Burpee
50-40-30-20-10 Calorie Bike Erg
100-80-60-40-20 Double-unders
SUBS
BURPEES
– Frog Hops
– Push-ups
– Jump Squats
– Box Jumps
– Jumping Lunges
CAL BIKE
– Reduce 5 Cals off rounds: 50-40-30 Only.
– Same on All Machines.
DOUBLE-UNDERS
– Double amount in singles
– Reuce to suite
