Announcements
CLASS BOOKING TIMES HAVE NOW CHANGED TO CLOSE 15 mins BEFORE CLASS
Please do your best to book in- if you miss cut off please contact a coach😊
CrossFit Inventive – Pure Conditioning
Warm up
1 Min Row
1 Carpark Run
10 Leg swings F/L
30s quad stretch e.s
30s calf stretch on upright e.s
30 Calf pumps
30s Spiderman lunge e.s
———
2 Rounds:
20m Walking lunge
10 KBS (light weight)
60 sec plank
Metcon (No Measure)
36 Minute Running Clock
0-4min.
800/600m Run
4-8min.
4 Rounds:
10 DB Front Rack Lunges 2×15/10kgs
10 Abmat Sit Ups
8-12min.
800/600m Row
12-16min.
50 KB Swings 24/16kgs
16-20min.
800/600m Run
20-24min.
4 Rounds:
10 DB Front Rack Lunges 2×15/10kgs
10 Abmat Sit Ups
24-28min.
800/600m Row
28-32min.
50 KB Swings 24/16kgs
32-36min.
800/600m Run
Run and Row Subs
Bike 1,600/1,400m
Ski 800/700m
KBS Subs
Reduce weight
Russian KBS
DB Lunges
Reduce weight
Bodyweight
Reduce Run and Row metres if necessary. Cap yourself with 30 seconds to go in each 4min block.
