CrossFit Inventive – Pure Conditioning


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)


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.