CrossFit Inventive – Pure Conditioning
Warm-up
Spiderman Lunge 60 e/s
Lower Back Hip Flexor 30 e/s
Forward Fold 60 sec
Calf Stretch 30 e/s
—-
1 Set
30 Calf Pumps
200M Run
20/15 Cal Machine
15 Air Squats
Metcon (AMRAP – Rounds and Reps)
AMRAP 40
1500M Row/Ski (Double on Bikeerg)
1000M Run
1200M Row/Ski
800M Run
900M Row/Ski
500M Run
600M Row/Ski
400M Run
– If you are unable to run complete 50-40-30-20 Burpees in place of the runs.
– Every 100M on ergs (200 on bikeerg) and runs counts as 1 rep
Long Aerobic piece for your tuesday.
You need to find a repeatable pace on both your ergs and your runs. Pace yourself and settle in for the whole forty minutes.
