CrossFit Inventive – Pure Conditioning
Warm-up
MOVEMENT PREP
10 leg swings forward/lateral
30 sec calf stretch E/S
40 calf pumps
30 sec spiderman lunge hold each side
30 sec static hamstring stretch
WARMUP SET
200 Meter Run
15 Calorie Row
10 Calorie Bike Erg
Metcon (No Measure)
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike
Individual depending on class numbers.
1 Mile= 1.6k
MOVEMENT PREP
WARMUP SET
200 Meter Run
15 Calorie Row
10 Calorie Bike Erg
BIKE ERG
Reduce Calories
100/70 Calorie Assault
