CrossFit Inventive – Pure Conditioning
Warm-up
Double Carpark Run
10 Leg Swings F/L
30s Lower Back/Hipflexor e.s
30s Twisted Cross e.s
30s Spiderman Lunge Hold e.s
30s Calf e.s
30 Calf Pumps
—
TABATA 20/10 x 8 Rounds
Alternate Between:
– Static Wall Squat Hold.
– Plank Hold in Push-up Position, Active Scaps.
— –
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
20 Calories Row
200m Run
1 Minute Rest Between Rounds.
SUBS
– Same Cals On all Machines
200m RUN
– 500m Bike
– 100m Walk
– 200m Ski
– 30m Walking Lunges
