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
——————
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
