CrossFit Inventive – Pure Conditioning
Warm-up
Glute stretch 1:00 e/s
Puppy Dog Pose 0:30
Twisted Cross 0:30 e/s
Spiderman Lunge Hold 0:30 e/s
Calf Stretch 0:20 e/s
30 Calf Pumps
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ACTIVATION
carpark run
10 Leg swings F/L
5 inchworm 1 Push up
10 Air Squats
1:00 Plank
30 Rest
0:30 /Side Plank e/s (No rest between each)
Metcon (No Measure)
On Every 5 Minutes x 5
300m Run
15 Wallball Shots 9/6kg
500m Bike Erg
10 Burpee
*Aim for consistent times each set
SUBS
300m RUN
– Walk fast 100m
WALBALL
– Lighter wallball
– Air Squats
500m BIKE ERG
– 250m Row/Ski Erg
– 600m Assault Bike
BURPEES
– Step back burpees
– Frog Hops
