CrossFit Inventive – Pure Conditioning
Warm-up
2:00 machine
100m Run (car park)
10 Leg Swings F/L
30s Calf On Upright
30s Active Spiderman 5 Rotations e.w
Pigeon30s e.s
—
ACTIVATION
30 Calf Pumps
5 INCHWORM NO PUSH-UP
10 Mountain Climbers
1:00 Plank Hold
—
Metcon (Time)
10 Rounds For Time:
Run 100m
600/500m Bike Erg
Run 100m
* Rest1 Minute Between Rounds.
Looking to push each effort hard but maintainable.
Score= Total Time
* 100m Run is around last drain in the carpark.
SUBS
500m BIKE
– 250/200m Row
– 200m Ski Erg