CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Min machine
10 Leg Swings
30 Calf Pumps
30 Sec Calf stretch e/s
5 Inchworm 1 Push-up
30 Sec Spiderman Lunge e/s
200m Run
—————
Static Holds
1:00 Plank Hold
30 sec Side Plank e/s
1:00 Superman Hold
1:00 Squat Hold
1:00 Hollow Hold
Metcon (Time)
2 Rounds For Time:
5km Bike Erg
1000m Run
(Cap 40:00)
SUBS
5KM BIKE ERG
– 2300/200m Row
– 2000/1800m Ski Erg
– Assault Bike 5000m
1000M RUN
– 800m Run
– Use another machne is possible
– 500m Walk
