CrossFit Inventive – Pure Conditioning
Warm-up
20 leg Swings F/L
10 x 10m Shuttle Runs
1 Lap Inchworm 1 Push up
1 Lap Spiderman Lunge
10 Wall Squats
3 Rounds:
200m Row (Double Bikes)
5 Air Squats
5 Scap Pulls
1 Burpee Pull-up/1 Burpee 2 Target x 1 Ring Row
Metcon (Time)
2000/1800m Row
20 Wallball 9/6kg
30 Burpee Pull-ups
1500/1200m Row
20 wallball
20 Burpee Pull-ups
800/700m Row
20 wallball
10 Burpee Pull-ups
SUBS
ROW
– Double Distance on Bikes
– Ski Erg Same as Row.
WALLBALL
– Reduce weight
– Weighted Air Squats
– Single DB Thrusters
BURPEE PULL-UPS
– Burpee to Target + Same amount of Ring Row.
Eg; 30 Burpee 2 target + 30 Ring Rows
