CrossFit Inventive – Pure Conditioning
Metcon (No Measure)
Leg Stamina
15 MIN EMOM (5 Sets)
1- 8 x Stationary Spilt Squats Each Side
2- 40 Sec Static Wall Squat
3- 10 x Tempo Air Squats 3 Sec decent/Up Fast
*If you have a weighted object, hold it for the split squats and tempo squats if you want to make this more challenging.
* Body weight should still burn.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
6 Body Weight Strict Handstand Push-ups
10 Alt Plank Pull Throughs
14 Air Squat Frog Hops
Metcon (No Measure)
Outdoor Run WOD
15 min Block
2:00 Mins On/1:00 Min Off:
Round 1: 14 Burpees + max 10m Shuttle Rounds in remaining Time of 2:00 mins 1:00 rest.
Round 2: 12 Burpees + max 20m Shuttle Runs in remaining time
Round 3: 10 Burpees + max 30m Shuttle Runs in remaining time
Round 4: 8 Burpees + max 20m Shuttle runs in remaining time
Round 5: 6 Burpee + max 10m Shuttle runs in remaining time.
