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.