CrossFit Inventive – Pure Conditioning
Warm-up
10 Leg Swings F/L
20 Scorpions F/B
Lower Back/Hipflexor 0:30 e/s
Twisted Cross 0:30 e/s
Spiderman 0:30 e/s
Calf 0:20 e/s
30 Calf Pumps
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Movement Prep:
200m Bike
5 Push-ups
5 Box Jumps
5 Shuttle Runs
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Metcon (AMRAP – Rounds and Reps)
AMRAP 3 x 10 Rounds:
1,000/800m Bike Erg
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24/20) inch
40 Shuttle Runs (10m)
* Score Total Rounds + Reps of the chipper completed.
Complete 1,000/800m Bike each 3 minutes then chip away at the chipper movements in the remaining time of each 3 minutes. You will always pick up where you left off in the chipper after each bike.
SUBS.
500/400m Row
400/300m Ski
