CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike
1:00 Mod Pace Shuttle Runs
10 Leg Swings F/L
30s Calf On Upright e.s
30s Standing Quad e.s
30s Lower Back/Hipflexor e.s
30 Calf Pumps
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ACTIVATION
20 Halo GluteBridges
20 Single Leg KB RDLS e.s
20 Hollow Rocks
20s Superman Hold
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Metcon (No Measure)
Go Every 5:00 Minutes x 6 Sets:
12/10 Cal Bike Erg
10 x 10m Shuttle Runs
12/10 Cal Bike Erg
10 Russian KBS @32/24kgs
* Be as consistent as possible each round.
* Work Hard for more rest.
SUBS
12/10 CAL BIKE
– 10/8 CalSki
– 12/10 Cal Row
RUSSIAN KBS
– Reduce Load