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