CrossFit Inventive – Pure Conditioning

Warm-up

400m Row/800m Bike

30 sec Spiderman Lunge Hold e/s

20 sec Calf Stretch e/s

30 calf Pumps

200m Run

10 Leg Swings F/L

5 Inchworm 1 Push up

30 Sec hanging Knee Raise (together)

30 sec Plank Hold (together)

30 Sec Hollow Hold (together)

Metcon (Time)

5 Rounds:

100m Run (carpark)

200m Farmers carry 2 x 24/16kg

300m Run

400m Row
Scale farmers carry weight as needed.

800m bikes for row meters.