CrossFit Inventive – Pure Conditioning
Warm-up
200M RUN
10 LEG SWING F/L
30 SEC CALF STRETCH
30 CALF PUMPS
15 SEC: GLUTE/SPIDERMAN/COSSACK (L)
15 SEC: GLUTE/SPIDERMAN/COSSACK (R)
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ACTIVATION
200M ROW
5 FROG HOPS
10 ALT BOX STEP-UPS
3 BURPEES
3 BOX JUMPS
Small (Time)
3 Rounds for time of:
1000m Row
50 Burpees
50 Box Jumps, 24″
800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
SUBS
1000M ROW
– 2000M BIKES
– 1000/850M SKI ERG
50 BURPEES
– REDUCE REPS
– FROG HOPS
– PUSH-UPS
– RING ROWS
50 BOX JIUMPS
– REDUCE HEIGHT
– STEP UPS
– REVERSE LUNGES
800M RUN
– 1600M BIKE
– 1600/1400M SKI ERG
– 800M ROW
– 300M JOG/WALK
– 200M FARMERS CARRIES
