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