CrossFit Inventive – Pure Conditioning
Warm-up
200m Run
10 Leg swings F/L
Calf 0:30/s
30 Calf Pumps
Quad 0:30 e/s
5 Inchworm 1 Push-ups
Spiderman Lunge 0:30 e/s
———-
2 SETS:
10 Single Leg RDL’e e/s
20 Halo Glute Bridges
10 Stationary Body Weight Split Squats e/s
Metcon (No Measure)
RUN OR MACHINE INTERVALS
6 Sets:
300m Fast
30s Recovery
200m Fast
30s Recovery
100m
Rest 2:00 Between Sets.
Goal is to maintain the same pace for each effort.
Choose a pace that is fast but sustainable.
SUBS
– ROW SAME DISTANCE ON RUN.
– SKI SAME DISTANCE AS RUN
– BIKE ERG
650-450-250M