CrossFit Inventive – Pure Conditioning
Warm-up
Standing Quad 0:30 e/s
Standing Calf 0:30 e/s
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
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4 laps Halo Crab Walks
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Bike:
2:00 Play with pacing
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Rest 1:00
Go Time
Metcon (3 Rounds for calories)
Bike Erg Intervals
3 Sets:
3:00 Moderate
3:00 Easy
1:30 Fast
3:00 Easy
0:30 Sprint
Rest 3:00
Stimulus
Mod Pace: Typical workout pace
Easy Pace: Recovery
Fast: Slightly faster then workout pace
Sprint: Allout effort
