CrossFit Inventive – Pure Conditioning
Warm-up
500/400m Bike
100m Run
10 leg Swings F/L
30s Calf e.s
30 calf Pumps
30s Spiderman. e.s
30s Glute e.s
——
20 Banded Good Mornings
20 Halo Glute Bridges
10 Alt Walking Lunges
—
“Repeat That Running Clock” (No Measure)
Mins 0:00-2:00 [2 minutes]
25/20 Calorie Bike Erg
Mins 2:00-5:00 [3 minutes]
400/300m Run
Mins 5:00-10:00 [5Minutes]
18/15Calorie Bike Erg
200m Run
Mins 10:00-12:00 [2 minutes]
25/20 Calorie Bike Erg
Mins 12:00-15:00 [3 minutes]
400/300m Run
Mins 15:00-20:00 [5Minutes]
18/15Calorie Bike Erg
200m Run
Mins 20:00-22:00 [2 minutes]
25/20 Calorie Bike Erg
Mins 22:00-25:00 [3 minutes]
400/300m Run
Mins 25:00-30:00 [5Minutes]
18/15Calorie Bike Erg
200m Run
SUB Run For Row or Ski