CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

3 sets:

100m row

5 single led SLDL each side

10 banded lat pull downs

10 banded tricep ext

Metcon (No Measure)

Row

4 rounds:

300m

(2 mins rest)

3 rounds:

500m

(2:30 mins rest)

2 rounds:

750m

(3:00 mins rest)

1 round:

1000m

The key is to find a decent consistent pace for each piece.