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
—————-
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
