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