CrossFit Inventive – Pure Conditioning
Warm-up
2 Min Bike
100m Run
5 Inchworms 1 Push-up
30s Spiderman e.s
30s Lower Back/Hipflexor e.s
3 Way Puppy Dog Pose e.s
—-
“Midline”
2 Rounds:
20 V-Sits
40 Ankle Taps
10 Overhead Plate Sit-ups
30s Plank Hold
—
Metcon (No Measure)
0:00-3:00 (3 mins)
300m Run, Row or Ski
3:00-6:00 (3 mins)
40/30 Cal Bike
6:00-9:00 (3 mins)
20 Burpee To Target
9:00-15:00 (6 mins)
200m Run, Row or Ski
30/25 Cal Bike
20 Single DB Box Step-ups 15/10kg/20 Inch
15:00-18:00 (3 mins)
300m Run, Row or Ski
18:00-21:00 (3 mins)
40/30 Cal Bike
21:00-24:00 (3 mins)
20 Burpee To Target
24:00-30:00 (6 mins)
200m Run, Row or Ski
30/25 Cal Bike
20 Single DB Box Step-ups 15/10kg/20 Inch