CrossFit Inventive – Pure Conditioning
Warm-up
Lower Back/Hipflexor 0:30 e/s
Spiderman 0:30 e/s
Calf 0:30
30 Calf Pumps
Squat Hold 0:30
————-
3 Rounds
5 Air Squats
5 Down Dog Push ups
20 sec Hollow Hold
20 Sec Plank
Metcon (Time)
FOR TIME:
21-18-15-12-9-6-3
FRONT SQUAT 60/40
LATERAL BAR BURPEE
* 200M RUN BETWEEN EACH ROUND
SUBS
BARBELL FRONT SQUAT
– Dual DB Squat
– Single Db Goblet Squat
– KB-Goblet Squat
– Scale weight as needed.
LATERAL BAR BURPEE
– Burpee Over KB/Dumbbell
– Standard Burpees
RUN
– 200m Row
– 500m Bikes
– 50 Double-unders
Metcon (Time)
For Time:
1km Run
Rest 2:00
800m Run
Rest 2:00
600m Run
Rest 0:90
400m Run
Rest 0:90
200m Run
Rest 1:00
1KM Moderate recovery Run
