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
