CrossFit Inventive – Pure Conditioning
Warm-up
300m run
10 leg swings F/L
5 inchworm 1 push-up
30 sec calf stretch E/S
30 calf pumps
30 Hollow rocks
300m run
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Metcon (No Measure)
On every 5 minutes: x 5 sets 25 min (running clock)
200m Run
20 Weighted box step over @20inch
20 Abmat sit-ups
200m Row/ski
Weight for step over =1 x 22.5/15kg Dumbbell
At the 30 minute mark:
for time:
3km teams ski erg. Work hard and share workload. Create even team. Ideally no more than 4 to each ski depending on class size.
