CrossFit Inventive – Pure Conditioning

Warm-up

30 Sec Couch Stretch e/s

30 Sec Lower Back HipFlexor e/s

60 Sec Forward Fold

30 Sec Calf Stretch e/s

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Activation (2 Rounds)

200M Run

20 Calf Pumps

10 Step Back Lunges

10 Air Squats

Metcon (Time)

For Time (35:00 Cap)

1000M Run

30 Russian KB Swings @24/16

30 Burpee’s

30 KB Goblet Squats @24/16

1000M Run

30 KB Goblet Squats

30 Burpee’s

30 Russian KB Swings

1000M Run

Machine = same distance as run (double on bikeerg)

Scale Weight on KB as needed.