CrossFit Inventive – Pure Conditioning
Warm-up
100m Run
10 Leg Swings F/L
Standing Quad 30s e/s
Standing Calf 30s e/s
Standing Pec 30s e/s
Spiderman 30s e/s
Lower back/Hipflexor 0:30 e/s
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ACTIVATION
1:00 Row
20 Banded Pull-aparts
10 Scap Pulls
3 Strict Pull-ups/5 Ring Rows
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Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
1 Burpee Pull-ups
100m Run
200m Row
* ADD 1 Burpee Pull-up Every Round.
* Run and Row Distance Remains The Same.
SUBS
BURPEE PULL-UPS
– Burpee Jumping To Bar Pull-up as high as possible
– Burpee ToTarget
– Standard Burpees
100M RUN
– 250m Bike Erg
– 150m Ski Erg
200M ROW
– 500m Bike Erg
200m Ski Erg
