CrossFit Inventive – Pure Conditioning

Warm-up

2 mins on machine

30 sec Glute e/s

30 sec Spiderman lunge hold e/s

1 min machine

5 inchworm 1 push up

30 sec calf each side

30 Calf Pumps

5 laps shuttle runs

30 sec static wall squat

Metcon (Time)

3 Rounds:

1000/800m Row

50 x 10m Shuttle Runs

Accumulate 1 min static squat hold on wall
SUBS

– Double distance on Bikes

– Ski 1000/800m

* keep the floor free for shuttle runs