CrossFit Inventive – Pure Conditioning

Metcon (Calories)

Row:

12 rounds of:

30 sec on/30 sec off

for max calls

Rest 5 mins

12 rounds of:

Ski-erg

30 sec on/30 sec off

for max cals

add total cals for both parts

Warm-up (No Measure)

400m light run

10 leg swings forward/lateral

40 calf pumps

5 tempo HRPU@3 eccentric X-up

50 Hollow rocks in sets of 10, no more than 15 sec rest between sets.

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Coach, run down on WOD