CrossFit Inventive – Pure Conditioning

Warm-up

carpark run

10 Leg swings F/L

20 Scoprions

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

20 Red banded Pull aparts

10 pass throughs

10 red banded Press e/s

Rope Climb Tech

Metcon (Time)

5 Rounds:

400m Run

20 Single DB-Push Press (5’s)

2 Rope Climbs
SUBS

RUN:

– 400m Row/Ski

– 1000m Bike erg

DB Press:

– Scale Weight

Rope Climbs:

– Go as high as your confident level

– 3 Practice and wrapping the feet & Climbing

– 4 Laying to Standing Climbs