CrossFit Inventive – Pure Conditioning
Warm-up
Row 90s
100m Run
—-
Mobility
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Spiderman e.s
30s Calf e.s
30 Calf Pumps
—
ACTIVATION
5 Inchworm No Push-up
10 Single Leg Glute Bridges e.s
15 Side Plank Pulses e.s
30s Plank Hold
1 Minute Deep Squat Hold
—
1-time exercise (Time)
For Time:
Row 800
Rest the same amount of time you rowed 800m
Row 500m
Rest the same amount of time you rowed 500m
Row 200m
Rest the same amount of time you rowed 200m
Run 200m
Rest the same amount of time you run 200m
Run 500m
Rest the same amount of time you run 500m
Run 800m
Rest Same amount of time you run 800m.
Bike 1600m
Rest the same amount of time you Bike 1600m
Bike 1000m
Rest the same amount of time you Bike 1000m
Bike 500/400m
Done
Scale Run & Row:
– 800/700m
– 500/400m
– 200 Same
– Bike
– 1600
– 1000m
– 500m
Metcon (No Measure)
Midline:
3 Rounds:
40 Plate Twists Light
40 Elbow Knee Cycles
40 Ankle Taps
20 V-Sits