CrossFit Inventive – Pure Conditioning
Warm-up
200m Run
1 Lap Inchworm 1 Push up
1 Lap Spiderman lunge
0:30 Sec Calf Stretch
30 Calf Pumps
Spiderman Lunge 30 sec e/s
Glute 0:30 e/s
Lower Back/Hipflexor 0:30 e/s
———
MIDLINE
3 ROUNDS:
40 ELBOW KNEE CYCLES
30 ANKLE TAPS
20 V-SITS
Metcon (Time)
For Time:
500m Sandbag Run
50 Abmat Sit-ups
500m Sandbag Run
50 Box Jumps 24/20 inch
500m Sandbag Run
50 Single Dumbbell Alt Devils Press 1 x 22.5/15kg
SUBS
500m SANDBAG RUN
– Run No Sandbag
– 1500m Bikes (Damper 10)
– Row 600/500m (Damper 10)
– Ski 500m (Damper 10)
ABMAT SIT-UPS
– Any other Sit-up
BOX JUIMPS
– Reduce Height
– Alt Box Step -ups
DEVILS PRESS
– Reduce weight
– Lateral Burpee Over DB
