CrossFit Inventive – Pure Conditioning

Warm-up

500/400m Bike Or

250/200m Row/Ski

10 Leg Swings F/L

Calf 0:20 E/S

30 Calf Pumps

30 Banded SLDL

30 Banded Pull Aparts

2 Rounds:

100m Run

10 AlT lunges

10 DB-HC&J

——–

Metcon (Weight)

Strong Man

4 Sets:

50m Farmers Carry

(Rest 2-3mins between each set)

– Build to a heavy 50m (25m each way) Carry over 4 sets.

– Stay light -Moderate if you wish.

*IF YOU WISH TO LOG ANY RESULTS OVER THE LOCKDOWN, YOU WILL DO IT YOURSELF VIA WODIFY

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1000/900M BIKE ERG

30 ALT DB HANG CLEAN & JERK

200M RUN

30 ALT LUNGES

RX Dumbbell= 22.5/15kg
SUBS

– 500/400m Row/Ski

– All bikes 1000m M&F

– Lighter Dumbbell

– Reverse or forward lunges

– Air Squats