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