CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Bike
100m Run
10 Leg Swings F/L
30s Standing Quad e.s
30s Calf e.s
30 Calf Pumps
30s Spiderman e.s
—-
TABATA 20/10 X 8 ROUNDS
– WALL SQUAT HOLD
– ALT SINGLE LEG RDLS
—
Score Time Each Interval. (Time)
Bike Erg (Lactate Threshold)
5 Sets:
4 x (750m at Fast, 1 Min at Easy)
* Rest 2 Min between sets.
* Rest 5 Minutes After Last Set
Into….
SUBS
750MBIKE
– 400/375m Row
– 375/325m Row
—-
Follow On From Above… (Time)
4 x 400m Runs
Rest 2 Minute Between Efforts.
* Score Total Time After Last Run.
SUB
400M RUN
– 400m Row
– 900m Bike Erg
– 350m Ski Erg