CrossFit Inventive – Pure Conditioning
Warm-up
2:00 Row
10 Leg Swings F/L
30s calf stretch e.s
30s quad stretch e.s
30 Calf Pumps
30s Spiderman e.s
—–
ACTIVATION
20m Walking Lunges
4 x 10m Shuttle Runs
4 Box Overs
—
Metcon (6 Rounds for reps)
3 Minutes On/2 Minutes Off x 6 Rounds:
350/300m Row
Box Jump Overs 24/20 Inch
Max 10m Shuttle Runs In Remaining Time.
Score: Total Shuttle Runs Each Set
SUBS
350/300M ROW
– Reduce Distance
– 700/600m Bike
– 300/250m Ski
BJO
– Reduce Reps
– Reduce Height
– Step Overs
MAX 10M SHUTTLE RUNS
– MaxBurpees
– Max Lunges
– Max Air Squats
– Max KBS
