CrossFit Inventive – Pure Conditioning
Warm-up
2 Min Row
1 Min of 10m shuttle runs
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10 Leg Swings F/L
30s calf on Uprights
30s Standing Quad e.s
30s lat On Uprights
30s Spiderman Lunge Hold
30 Calf Pumps
20 Banded Good Mornings
warm-up to Deadball to shoulder Weight.
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Metcon (4 Rounds for time)
4 Sets:
Set 1 & 3:
400/300m Run
500/400m Row
15 Deadball To Shoulder
Set 2 & 4:
400/300m Run
500/400m Row
30 Burpees
Rest 3 mins between sets.
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