CrossFit Inventive – Pure Conditioning

Warm-up

200m Run

10 Leg Swing F/L

5 Inchworm 1 Push-up

Spiderman Lunge 0:30 e/s

Calf 0:30 e/s

30 Calf Pumps

———–

3 Rounds:

20 Abmat Sit-ups

20 Alt Shoulder Taps

20 Sec Hollow Hold

20 Sec Superman Hold

Metcon (Time)

10 Rounds For Time: (Running Clock)

100m Run

10 Box Jumps 24/20 inch

100m Run

10 Burpees

1:00 Rest between Sets.
SUBS

100M RUN

– 250M Bike

– 150M Row/Ski Erg

BOX JUMPS

– Reduce height

– Step Ups

BURPEES

– Frog Hops