CrossFit Inventive – Pure Conditioning
Warm-up
2 minute machime
20 sec Calf Stretch e/s
30 Calf Pumps
30 sec Spiderman Lunge
200m Run
10 Leg swings F/L
5 Inchworm 1 Push up
—–
Tabata 20/10 (8 sets)
Plank Hold
Hollow Rock Hold
Metcon (Time)
500m Run
50 Abmat Sit-ups
500m Row
400m Run (with Sandbag)
40 Abamt Sit-ups
400m Row
300m Run (with Sandbag)
30 Abmat Sit-ups
300m Row
200m Run with Sandbag)
20 Abmat Sit-ups
200m Row
100m Run (with Sandbag)
10 Abmat Sit-ups
100m Row
SBS
– Bike erg/Assault Bike Double Distance
– Ski erg, same as row distance
– Do not use sandbag
