CrossFit Inventive – Pure Conditioning
Warm-up
200m Run
Couch 1:00 e/s
Ankle Mobility 0:30 e/s
Calf 0:30 e/s
30 Calf Pumps
—–
10 Leg Swings F/L
5 Inchworm No Push-ups
10 Alt Reverse Lunges
—–
AGILITY LADDERS
2 x Single foot run through
2 x Double foot run throughs
2 x Laps Lateral Run Throughs Single
2 x Laps Lateral Run Throughs Double
2 x Hop Scotch (in/out) Each Square
Metcon (Time)
RUN INTERVALS
5 Sets:
200m Fast
200m Recovery
Rest 2:00 Minutes
4 Sets:
300m Fast
300m Recovery
Rest 2:00
3 Sets:
400m Fast
1:00 Min Full Recovery Between each.
SUBS
– Row & Ski, Same distance.
– Bike Erg, Double distance.
