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