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

————-

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.