CrossFit Inventive – Pure Conditioning
Warm-up
Warm up
100m Run
200m Bike
10 Leg swwing F/L
5 Inchwprms 1 Push up
Spiderman 1:00 e/s
Glute 1:00 e/s
Calf 0:30 e/s (upright)
30 Calf Pumps
Metcon (2 Rounds for time)
Bike 200
Run 100m
Bike 400m
Run 200m
Bike 600m
Run 300m
Bike 800m
Run 400m
Bike 1000m
Run 500m
Rest 3:00
(Repeat In Reverse Order)
*Score each round separately.
SUBS
BIKE ERG
– Row Half Distance
– Ski: 100/300/500/700/850m
– If you cant run, try to use 2 different machines.
