CrossFit Inventive – Pure Conditioning
Warm-up
2:00 min machine
10 Leg Swings F/L
3 Inchworm 1 {Push ups
20 scoprions F/B
Lower Back/hipflexor 0:30 e/s
1:00 Machine
10 Frog Hops
30 sec Calf stretch
30 Calf Pumps
60 sec Plank Hold
Metcon (Time)
5 Rounds For Time
500/400m Row
15 Box Jump Overs 24/20 inch
1000m Bike Erg
SUBS
BIKE ERG
– Assault Bike- 1000m
– Ski- 400/300m
Box Jump Overs
– Reduce height
– Step Overs
