CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 leg swings F/L
5 Inchworm 1 Push-up
30 sec Spiderman Lunge Hold e/s
30 sec Twisted Cross e/s
30 sec Calf Stretch e/s
30 Calf Pumps
———-
Plank 1:00
Squat Hold 0:30
Hollow Hold 1:00
Superman Hold 1:00
Metcon (Time)
4 Rounds For Time:
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push-ups
100m Run
10 Abmat Sit-ups
100m Run
Run SUBS
250m Bike Erg
150m Row
150/100m Ski erg
Metcon (Distance)
Tabata:
20/10 x 10 rounds:
Machine Damper 10
*Record Max Distance.
* Come to a complete stop on the 10 seconds rest.