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