CrossFit Inventive – Pure Conditioning
Warm-up
20s Slow Bike
20s Moderate Bike
20s Slow Bike
20s Moderate Bike
20s Faster
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10 Leg Swings F/L
Standing Quad 30s e.s
Weighted Standing Hamstring 1:00
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Bike Erg Conditioning (No Measure)
Bike Erg – 2 Rounds:
5 x 20 sec Sprint – 40 sec Easy
2 min 30 sec Easy Recovery Spin
6 x 15 sec Sprint – 35 sec Easy
2 min 30 sec Easy Recovery Spin
7 x 10 sec Standing Sprint – 30 sec Easy
2 min 30 sec Easy Recovery Spin
Rest 3 mins between rounds
