CrossFit Inventive – Pure Conditioning

Warm-up

100m Run

10 leg swings F/L

5 Inchworm 1 Push-up

30 sec Spiderman Lunge Hold e/s

30 sec Twisted Cross e/s

30 sec Calf Stretch e/s

30 Calf Pumps

———-

Plank 1:00

Squat Hold 0:30

Hollow Hold 1:00

Superman Hold 1:00

Metcon (Time)

4 Rounds For Time:

10 Burpees

100m Run

10 Air Squats

100m Run

10 Push-ups

100m Run

10 Abmat Sit-ups

100m Run
Run SUBS

250m Bike Erg

150m Row

150/100m Ski erg

Metcon (Distance)

Tabata:

20/10 x 10 rounds:

Machine Damper 10

*Record Max Distance.

* Come to a complete stop on the 10 seconds rest.