CrossFit Inventive – Pure Conditioning

Warm-up

2:00 Min Machine

30 Banded Good Mornings

30 Calf Pumps

30cskf stretch

Spiderman Lunge 0:30 e/s

Lower Back/Hipflexor 0:30 e/s

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Activation

10 frog hop into box step up

10 air squata

10 revese lunges

5 burpee box jump overs

Metcon (3 Rounds for time)

On the 7:00 x 3 Rounds:

21/16 Calorie Bike Erg

10 Buree Box Jump Overs 24/20 inch

21/16 Calorie Bike Erg

10 Buree Box Jump Overs 24/20 inch

* Add 2 cals to both bike efforts, rounds 2&3.
SUBS

BIKE CALS

– Row 21/16

– Assault Bike 17/12

– Sli Erg 17/12

BURPEE BOX JUMP OVERS

– Burpee Step Overs

– Reduce Box Height if possible