CrossFit Inventive – Pure Conditioning
Warm-up
1:00 Machine
1 x 100m Run
10 Leg Swings F/L
30s Calf e.s
30 Calf Pumps
30s Spiderman e.s
30s Puppy Dog e.s
—–
ACTIVATION
30s Plank Hold
15s Rest
30s Hollow Hold
15s Rest
30s Glute Bridge Hold
15s Rest
30s Side Plank Hold e.s
—
Metcon (AMRAP – Rounds and Reps)
AMRAP 30:
100m Run
10 Cal Row
* Add 2 Cals Each Round Until Complete.
* Score Total Rounds + Reps
* Run = 1 Rep
SUBS
100M RUN
– 50M WALK
– 150/100m Row
– 250m Bike
– 150/100m Ski
CAL ROW
– Same on all machines