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