CrossFit Inventive – Pure Conditioning
Warm-up
1:00 BIKE
10 LEG SWINGS F/L
5 INCHWORM 1 PUSH UP
SPIDERMAN LUNGE HOLD 1:00 E/S
COSSACK 0:30 E/S
30 CALF PUMPS
CALF STRETCH 0:30 E/S
1:00 ROW
10 X 10 SHUTTLE RUNS
———–
MIDLINE
3 ROUNDS
10 OVERHEAD PLATE SIT UPS 5KG
10 V-SITS
10 HOLLOW ROCKS
30 SEC SUPERMAN HOLD
Metcon (4 Rounds for calories)
4 X 5 MIN AMRAPS’S
–
30/25 CAL BIKE ERG
30 X 10M SHUTTLE RUNS
Remaining Time:
MAX CAL ROW
REST 2 MINS
*RECORD MAX CAL EACH SET
subs
20/15 Cal
Assault bike/Ski erg
