CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
100m Run
10 Leg Swings F/L
Calf 0:30 e/s
30 Calf Pumps
Spiderman 1:00 e/s
——–
ACTIVATION
Plank Hold 1:00
Static Squat Hold 1:00
20 Glute Bridges
20 Banded Good Mornings
——–
Metcon (Time)
5 Rounds For Time:
100m Run
500m Bike Erg
100m Run
750m Bike Erg
100m Run
1,000m Bike erg
Rest 2:00 Minute Between Rounds.
(Cap 45 Minutes)
SUBS
100m RUN
– 200/150m Row
– 300/250m Bike Erg
– 150m Ski Erg
BIKE ERG
– Row: 250/200m,350/300m,500/400m
– Ski Erg: 250/200m,350/300m,450/400m
