CrossFit Inventive – Pure Conditioning
Warm-up
1 Car Park Run
1:00 Bike
10 Leg Swings F/L
5 Inchworms 1 Push-up
30s Spiderman e.s
30s Calf e.s
30 Calf Pumps
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ACTIVATION
10 Alt Reverse Lunges
10 Alt Box Step-ups
10 Slow Alt Shoulder Taps
10 Ais Squats
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Metcon (4 Rounds for time)
Every 10 Minutes x 4 Sets:
800m Run
2,000m Bike Erg
10 Burpee Box Jumps 24/20 inch
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SUBS
800m RUN
– 800m Row
– 750/700m Ski
– 400m Walk
2000m BIKE
– 800m Row
– 750/700m Ski
10 BURPEE BOX JUMPS
– Reduce Reps
– Burpee Step-ups
– Box Jumps
– Step-ups
