CrossFit Inventive – Pure Conditioning
Warm-up
1000M BIKE/500/400M ROW
WRIST STRETCH 0;30 E/S
SPIDERMAN LUNGE HOLD 0:30 E/S
GLUTE 0:30 E/S
TWSITED CROSS 0:30 E/S
PUPPY DOG POSE 0:30 E/S
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AVTIVATION
400M BIKE/200M ROW
10M BEAR CRAWL
10M WALKING LUNGE
30 SEC HANDSTAND HOLD OR
1:00 HS WALK PRACTICE
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Metcon (AMRAP – Rounds and Reps)
30 MIN AMRAP
800 BIKE ERG
10M HANDSTAND WALK
1000M BIKE ERG
20M OVERHEAD SINGLE DB WALKING LUNGE (10M E/W)
1200M BIKE ERG
30M BEAR CRAWL
DUMBBELL WEIGHT= 1 X22.5/15KG
SUBS
BIKE ERG
– HALF METRES ON ROWER
HANDSTAND WALK
– ACCUMULATE 1:00 HANDSTAND HOLD ON WALL
– 3 WALL WALKS
– 20M BEAR CRAWL
OVERHEAD SINGLE DB WALKING LUNGE
– REDUCE WEIGHT
– HOLD DB ON SHOULDER OR BY THE SIDE
– BODY WEIGHT LUNGES
