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

————-

AVTIVATION

400M BIKE/200M ROW

10M BEAR CRAWL

10M WALKING LUNGE

30 SEC HANDSTAND HOLD OR

1:00 HS WALK PRACTICE

——–

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