CrossFit Inventive – Pure Conditioning
Warm-up
1 Min Bike
10 Shuttle Runs
1 Min Row
10 Shuttle Runs
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10 Leg Swings F/L
30s Calf on upright e.s
30s Standing Quad e.s
30s Lat e.s
30s Pec e.s
30 calf Pumps
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Metcon (AMRAP – Reps)
3:00 On/2:00 Minutes Off x 8 Rounds… Alternating Between:
– 500/450m Row, Max Burpees Over Rower In Remaining Time.
– 1,000/900m Bike, Max 10m Shuttle Runs In Remaining time.
With a 2 minute rest structured in, we should be working hard each set.
* Score is total Burpees Over Rower and Total Shuttle Runs over the 8 rounds.
