CrossFit Inventive – Pure Conditioning
Warm-up
10 Leg Swings Forward/Lateral
5 Inchworm 1 push up
30 sec spiderman lunge hold E/S
30 sec Calf stretch E/S
40 calf Pumps
WARMUP SET
300 Meter Run
200 Meter Run
100 Meter Run
30 Seconds Rest Between
Metcon (No Measure)
Run Conditioning
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run
On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run
On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run
STIMULUS
We’ll work off a running clock for this run conditioning piece
Let’s try to hold the same splits across each distance and each round
For Example: If the 200 meter run takes 1 minute, the 400 should take 2 minutes, and the 600 meter run should take 3 minutes
Record your slowest 600 meter, 400 meter, and 200 meter runs
Your final score will be the sum total of those three times
SUBS
RUN
750-500-250 Meter Row
1200-800-400 Meter Bike
