CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
double Carpark Run
10 Leg Swings F/L
30 Sec Calf Stretch e/s
30 Calf Pumps
5 Inchworm 1 Push up
——-
Tabata 20/10 x 8 Rounds
Body weight Russian Twist (hands touch floor)
Plank Hold
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:00
100m Run
200m Bike Erg
100m Run
400m Bike erg
100m Run 600m Bike erg
ETC’
Keep adding 200m on The Bike erg each round.
1 Round = Run Plus Erg Meters
Run = 1 Rep
100m Bike = 1 Rep
REST 5:00 INTO:
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
600/500m Bike Erg
5 Burpees
600/500m Bike erg
8 Burpees
600/500m Bike erg
11 Burpees
600/500m Bike erg
14 Burpees
600/500m Bike erg
17 Burpees
600/500m Bike erg
20 Burpees
ETC
Increasing Burpee Reps up by 3’s starting from 5 reps
