CrossFit Inventive – Pure Conditioning
Warm-up
200m light run
10 Leg swings F/L
5 Inchworm 1 push up
30 Sec Spiderman Lunge Hold e/s
30 Sec Calf e/s
30 calf Pumps
——–
10 Scap Pulls
5 Strict Pull-ups/Ring Rows
5 Kipping Swing
5 Kipping Pull-ups (3 Strict again if need be)
Metcon (Time)
For Time:
1 Mile Run (with 15kg Sandbag)
300m Farmers Carry @2×32/24
30 Burpee Pull-ups
1 Mile Run (No Sandbag)
Modifications
1 MILE RUN NO SANDBAG
– 2,000m Row
– 1,600m Ski
– 4,000m Bike
KETTLEBELL FARMERS CARRY,
– Sub with light weight Or lighter Dumbbelss.
DO NOT DROP THE WEIGHTS
