CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Bike
100m Run
10 Leg Swings F/L
30s Calf on Upright
30 Calf Pumps
10 Scorpions F/B
30s Lower Back/Hipflexor e/s
30s Spiderman e.s
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ACTIVATION
20 Banded Good Mornings
10 Reverse Lunges
1:00 Plank Hold
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Run Conditioning (Time)
Each one should be at a good pace.
1,000m Run – Rest 3 Minutes
2 x 500m Run – Rest 90s Between efforts
800m Run – Rest 2 Minutes
3 x 400m Runs – Rest 1 MinuteBetween efforts
600m Run – Rest 1 Minute
4 x 300m Run – Rest 30s Between efforts
Score Total Time.
SUBS
– Same Distance On Rower
– Double Distance On Bike
