CrossFit Inventive – Pure Conditioning
Warm-up
Carpark run
10 leg swings f/l
10 Scorpions F/B
Lowerback hipflexor stretch
Calf Stretch 30s e/s
30 Calf Pumps
Red Band:
10 Pull Aparts
10 Pass throughs
10 Presses (Both Arms)
“Core”
20sec. Side Plank (right side)
20sec. Side Plank (left side)
20sec. Regular Plank
20sec. Rest
30sec. Side Plank (right side)
30sec. Side Plank (left side)
30sec. Regular Plank
30sec. Rest
40sec. Side Plank (right side)
40sec. Side Plank (left side)
40sec. Regular Plank
40sec. Rest
Metcon (No Measure)
36 Minute Running Clock
0-10min
4 Rounds:
200m Run
200/150m Row
10-20min
5 Rounds:
12 DB Push Press 15/10kgs
10 Burpees
20-30min
6 Rounds:
15 Russian KB Swings 24/16kgs
15 Abmat Sit Ups
30-36min
7 Rounds:
10 Plate Ground to OH 15/10kgs
8 Jumping Lunges
Cap yourself at 1min before the next section!