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