CrossFit Inventive – Pure Conditioning

Warm-up

Couch Stretch 1:00 E/S

Calf Stretch 0:30 E/S

Leg Swings Forward/Lateral E/S

200m Jog

5 Inchworm 1 Push-up

30 Calf Pumps

20 Scorpions F/B

Lower Back/Hipflexor 0:30 E/S

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Metcon (No Measure)

New Round Every 5 minutes x 6

200m Run

15 Wallball 9/6

10 Burpees to Target

300/250m Row

*Aim for consistent times each round.
SUBS

Run:

Walk 100m

Burppes:

Do Them

Row:

650/500m Bike Erg/Assault Bike

Ski- 300/250m