CrossFit Inventive – Pure Conditioning

Warm-up

10 Leg swings F/L

30 sec calf e/s

30 Calf Pumps

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3 Rounds each leg/5 sec each position

Cossack squat/Spiderman Lunge/Pigeon

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2 Rounds:

100m run

5 Wallball

10/7 cals

Metcon (Time)

3RFT:

600m Run

30 Wallballs 9/6kg

30 Cal Bike/Row/Ski
Assault bike 21/16 Cals