CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
1:00 Couch e/s
30s Spiderman e/s
30s Calf e/s
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ACTIVATION
4 Laps Banded Crab Walks
1:00 Plank Hold
2 Laps Walking Lunges
1:00 Plank Hold
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Metcon (Time)
For Time:
10,000/9000m Bike Erg
Every 2:30 Until Complete Perform:
Start Lunges On [0:00]
20m Walking Lunges.
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SUBS
10,000/9000m BIKE ERG
– 4500/4000m Row
– 4000/3500m Ski Erg
WALIKUNG LUNGES
– 20 Stationary Reverse Lunges
– 20 Kettlebell Swings
– 20 Sumo Deadlift High Pulls
