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

—————–

200m run

10 leg swings forward/Lateral

5 inchworm 1 push up

10 Air squats

15/10 Cal Machine

————–

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

————-

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