CrossFit Inventive – Pure Conditioning

Warm-up

2 MIN MACHINE

10 LEG SWINGS F/L

30 SEC CALF STRETCH E/S

30 CALF PUMPS

3 INCHWORM + 3 PUSH-UPS

30 SEC SPIDERMAN LUNGE E/S

20 SCORPIONS F/B

30 SEC LOWER BACK/HIPFLEXOR E/S

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1 ROUND

20 HALO GLUTE BRIDGES

100M RUN

5 FROH HOPS

5 KBS @TODAYS WEIGHT

Metcon (Time)

For Time:

1km Run

50 KBS @24/16kg

25 Burpees

1km Row

25 Burpess

50 KBS @24/16kg

-30 MIN CAP-
SUBS

800M RUN

LIGHTER KBS

2KM BIKES

1KM SKI

IF YOU CAN’T RUN DUE TO INJURY (NOT MENTAL RUNNING INJURY) DOUBLE UP THE MACHINE