CrossFit Inventive – Pure Conditioning
Warm-up
1 Min Bike
100m Run
10 Scorpions F/B
30s Lower Back/Hipflexor e.s
30s Pigeon e.s
30s Twisted Cross e.s
20s Calf e.s
20 Calf Pumps
—
ACTIVATION
3 Sets:
30s L-RING HOLD
15r
30s Plank Hold
15r
30s Glute Bridge Walk-outs
15r
—-
Metcon (5 Rounds for reps)
5 Sets:
1 Minute Max Cal Bike Erg
1 Minute Max Effort 10m Shuttle Runs
1 Minute Max Effort 10m Dual KB-Farmers Carries 2 X 24/16KGS
2 Minutes Rest
Score: Total Reps Each Set.
25:00-30:00
MAX CAL BIKE ERG
Metcon (Calories)
5 MINITES MAX CAL BIKE
