CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machine
Spiderman Lunge Hold 30 e/s
30 Sec Calf stretch
30 Calf Pumps
20 Scorpions F/B
30 Sec Lower Back/Hipflexor
———–
30 sec Front Plank
30 sec Left side Plank
30 sec Right Side Plank
30 Sec Superman Hold
30 sec Hollow Hold
Metcon (Time)
FOR TIME:
1000/800M ROW
400M RUN
750/600M ROW
400M RUN
500/400M ROW
400M RUN
250/200M ROW
400M RUN
500M FARMERS CARRY 2 X24/16KG
Bikes:
2000/1600m
1500/1200m
1000/800m
500/400m
Ski, same distance
– Bike erg double distance
