CrossFit Inventive – Pure Conditioning

Warm-up

200m run

1 lap inchwrm 1 push-up

2 laps Hlo carb Walks

2 laps Halo Monster wallks

30 sec calf E/S

30 calf pumps

200m Run

——–

20 ankle taps

20 V-ups

20 Elbow/Knee cycles

20 Sec plank Hold

20 sec Hollow Hold

20 Crunches

20 Scissor kicks

Metcon (Time)

For Time:

800m Run

200m Double KB-Farmers carry

50 Abmat Sit-ups

1000/800m Row

50 Abmat Sit-ups

200m Double KB-Farmers carry

800m Run

RX= 2x 24/16kg Kettlebells
SUBS

ROW

2k Assault Bike

2k Bike Erg

1000/800m Row/ski