CrossFit Inventive – Pure Conditioning

Warm-up (No Measure)

Warm-up

2 Rounds:

15 Sec Spiderman Lunge Hold E/S

15 Sec Glute E/S

15 Sec Twisted Cross E/S

20 ALT Shoulder Taps

10 Mountain Climbers

20 Sec Hollow Hold

————-

Metcon (Time)

“Mark Klement”

For Time:

77-44-11

Burpees

Push-ups

Sit-ups

Air Squats

Metcon (No Measure)

Field Conditioning

[On the 0:00]

Every 5 Minutes x 5 Rounds:

25 Meter Shuttle

50 Meter Shuttle

100 Meter Shuttle



(On the 25:00]

Every Minute x 5 Rounds:

100 Meter Run



Run a total of 350 meters each round:

25 Meters Out + 25 Meters Back

50 Meters Out + 50 Meters Back

100 Meters Out + 100 Meters Back

Rounds for Part 1 begin on the 0-5-10-15-20
Grab a mate if possible and find a park or footy feild to take this session on. Remeber we are still aloud groups of 2 outdoor exercise.