CrossFit Inventive – Pure Conditioning
Warm-up
Glute stretch 60 sec each side
Spiderman lunge hold 30 sec each side
30 sec calf stretch each side
30 calf pumps
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200m run
10 leg swings forward/Lateral
5 inchworm 1 push up
10 Air squats
15/10 Cal Machine
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Midline:
2 Sets (Running Clock)
30 sec plank
30 sec rest
30 Sec Hollow Hold
30 Sec rest
30 sec Alt Shoulder Taps
30 Sec Rest
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Metcon (Time)
For Time:
500/400m Row/Ski
300m Run
50/40/30/20/10
Abmat Sit-ups
Buy out:
1000/800m Row/Ski
(Double Bike erg)
30 min cap
Scaled Cals Option:
Females On Ski or Male and Female on Assault bike: 42/35/28/21/14
Bike Erg 1000m Male 800m Female.
Abmat sit up reps remain 50-40-30-20-10.
If you cant run today, 100m Farmers carry @2×24/16kg
