CrossFit Inventive – Pure Conditioning
Warm-up
200m Run
10 Leg Swings F/L
Calf 0:30 e/s
30 calf Pumps
Spiderman Lunge 0:30 e/s
Lower back/Hipflexor 0:30 e/s
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ACTIVATION
20 BANDED GLUTE BRIDGES
20 BANDED GOOD MORNINGS
20 SEC KNEE RAISE BAR HANG
100M WALLBALL RUN/NONE WEIGHTED RUN
Metcon (Time)
5 Rounds For Time:
600m Sandbag/Vest Run
60 Seconds Weighted Bar Hang 9/6kg Wallball (Accumulated)
600m WEIGHTED RUN
– Reduce Distance
– None weighted run
– 750m Row
1500m Bike
600m Ski
WEIGHTED BAR HANG
– None weighted
– 60 sec farmers carry
