CrossFit Inventive – Pure Conditioning

Warm-up

2:00 machine

10 Leg swings F/L

30 Sec Stretch Calf on upright

3 inchworm 1 push ups

30 Calf Pumps

1 Carpark Run

30 Sec Static Wall squat

30 Sec Plank

10 Air Squats

Metcon (4 Rounds for time)

Every 8 Minutes x 4 Sets:

2000m Bike Erg

50 Air Squats

200m Run
SUSB

BIKE ERG

– Assault bike: same metres

– Row 1000/800m

– Ski 1000/800m