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.