CrossFit Inventive – Pure Conditioning
Warm-up
– 1 Carpark Run
– 10 Leg Swings F/L
– Standing Quad 0:30 e/s
– Calf 0:30 e/s
– 20 Scorpions F/B
– Lower Back 0:30 e/s
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ACTIVATION
30s Superman Hold
8 KB-Deadlifts
8 KBS
30s Plank Hold
8 Alt Lunges
8 Hand Release Push-ups
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Metcon (Time)
4 Rounds For Time: (Cap 40 Minutes)
500/400m Run
25 Kettlebell Swings 24/16kg
25 Abmat Sit-ups
250/200m Row
* Rest 1 Minute Between Rounds.
SUBS
500/400M RUN
– 500/400m Row
– 450/350m Ski Erg
– 1,000/900m Bike Erg
25 KETTLEBELL SWINGS
– Reduce Load
– Russian KBS’s
– KB-SDHP
250/200M ROW
– 200m Run
– 500m Bike Erg
– 200/150m Ski Erg
