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