CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bke
Couch 1:00 e.s
Pigeon 2:00 e.s
Calf 30s e.s
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30 Halo Glute Bridges
20 Banded Good Mornings
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Bike Erg (40 Minutes) (5 Rounds for distance)
5 Sets:
3 Minutes Moderate Pace – Damper 7
1 Minute Standing Up Damper 10
2 Minutes Fast Damper 7
30s Standing Sprint Damper 10
Rest 90s
[8 Minute Blocks)
Focus on your Cals Per/Hour and RPM’s to judge your pacing.
Score: Total Distance Each Round.