CrossFit Inventive – Pure Conditioning
Warm-up
2 mins moderate pace machine
30 sec spiderman lunge E/S
30 sec calf stretch E/S
30 calf pumps
1 min moderate pace machine
30 sec twisted cross E/S
10 Up to down dog
30 sec moderate pace machine
10 leg swings forward /back & lateral
5 inchworms (no push up)
40 Dubz (80 singles)
Metcon (Time)
“Full Circle”
1500/1200m Row
100 Double Unders
800m Run
100 Double Unders
1500/1200m Row
Modifications
ROW
– 1,200m Ski Erg
– 3,300/3000m Bike/Assault
– 1,200m Run
100 DOUBLE UNDERS
– 200 Single Unders
– 1:30 Practice
– 100 Double Jumping Hip Taps
