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
