CrossFit Inventive – Pure Conditioning

Warm-up

Forwald Fold 60 sec

Lunge with rotation 30 e/s

Glute Stretch 60 e/s

—-

1:30 Machine – increase pace every :30

Metcon (Time)

Machine Intervals: (40:00 Cap)

300M Row/Ski

Rest 2:00

600M Row/Ski

Rest 2:00

900M Row/Ski

Rest 2:00

1200M Row/Ski

Rest 2:00

900M Row/Ski

Rest 2:00

600M Row/Ski

Rest 2:00

300M Row/Ski

– Double metres on Bikeerg, and 2.4 times on the assault bike.

– You can input this straight on to the concept 2 monitor if you want to. (New workout, intervals, variable, distance and then input your metres and rest times)

– The goal here is to build some volume on the machines and get more comfortable regulating your breathing for longer periods.
In your rest periods, it’s a good idea to go for a “recovery walk”. Try and move around a little and keep some blood flowing before you start the next set on the ergs.