CrossFit Inventive – Pure Conditioning
Warm-up (No Measure)
300m run
10 leg swings F/L
30 sec calf stretch on upright
30 sec spiderman lunge hold
20 scorpions
30 sec lower back/hip flexor
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Set up for WOD:
Metcon (Time)
10 rounds:
10 Abmat sit-ups
10 Double Russian KBS@2×16/12kg
10 V-ups
10 Cal Row
10 Lateral Burpee over Rower
30 minute cap
If there is more than 6, half work upwards by doing 1
10 cal row
10 Lateral burpee over rower
10 V-ups
10 Double-KBS
10 abmat sit-ups
*Use a clicker.
