CrossFit Inventive – Pure Conditioning
Warm-up
Tabata 20/10 x 8 rounds:
Bike/Ski
—
Twisted Cross 30s e.s
Puppy Dog 30s
Samson + Tricep 30s e.s
Squat Hold 30s
—
ACTIVATION
2 Rounds:
24 V-Sits
6 DB Goblet Squats
6 Push-ups
6 ALT DB HPS
12 Hollow Rocks
—-
EMOM 5’s (No Measure)
0:00-5:00
EMOM:
10 Push-ups + 10 Wallball 9/6kg
5:00-10:00
EMOM:
10 DB Alt Hang Power Snatches + 10 Abmat Sit-ups
22.5/15kg
10:00-15:00
EMOM:
12/8 Cal Bike (Fast)
15:00-20:00
EMOM:
10 Wallball + 10 Push-ups
20:00-25:00
EMOM:
10 Abmat Sit-ups + 10 DB Alt Hang Power Snatches 22.5/15kg
25:00-30:00
EMOM:
12/8 Cal Ski (Fast)
Subs:
Reduce numbers or cap at 45s mark each minute.