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
