CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Machine
1 Lap Car Park Run
10 Leg Swing F/L
Calf 0:30 e/s
30 Calf Pumps
Spiderman Into Hamstring 0:30 e/s
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20 Halo Glute Bridges
20 Banded Good Mornings
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Metcon (Time)
6 Rounds For Time:
400/300m Run
35/30 Calorie Bike Erg
Rest 1 Minute Between Sets.
SUBS
RUN
– 400m Row
– 400/300m Ski Erg
– 1,000/900m Bike Erg
35/30 CALS BIKE ERG
– 35/30 Calorie Row
– 30/25 Calore Ski Erg
– 30 Box Step-ups
– 30 Walking Lunges