CrossFit Inventive – Pure Conditioning
Warm-up
400m Run
10 Leg Swings F/L
30s Calf e.s
5 Inchworm 1 Push-up
Active Spiderman 5 Rotations e.s
Samson 30s e.s
30 Calf Pumps
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ACTIVATION
TABATA 20/10 [X 4 SETS] 6 MINUTES.
– 10M SHUTTLE RUNS
– STATIC WALL SQUAT HOLD
– PLANK HOLD
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Aerobic Development (5 Rounds for time)
5 Sets:
Run 200m at a Fast As Possible Pace,
then Run 600m at a moderate recovery pace without resting.
2:00 Minutes Rest.
* Key is to keep your 200m Fast, 600m steady but hitting the total 800m around the same times.
SUBS
RUN
– Bike: 500m Fast/1500m Recovery
– Row/ski: same as run