CrossFit Inventive – Pure Conditioning

Warm-up

Lower Back/Hipflexor x 30 sec E/S

Glute stretch 30 sec E/S

Spiderman Lunge Hold 30 sec E/S

Calf stretch 30 sec E/S

30 Sec Static Squat Hold

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ACTIVATION

30 Calf pumps

200m Run

10 Leg Swings Forward/lateral

3 inchworm 1 Push-up

5 Air squats

10 Frog Hops

Metcon (Time)

2 Rounds For Time:

1000m Run

70 Air Squats

50 Kettlebell Swings @24/16kg

30 Box Jumps (24″/20″ inch)

10 Burpees
SUBS

2500m bike erg

AIR SQUATS

should be done full range of motion

Kettlebell Swings

Reduce weight

BOX JUMPS

Reduce Box Height

Alternating Step ups

Burpee Pull-ups:

5 Burpees + 5 strict Pull-ups/Ring Rows