CrossFit Inventive – Pure Conditioning

Warm-up

200m Run
10 Leg Swings Forward/Latreral
30 Sec Calf stretch on Upright or Floor
30 Calf Pumps
300m Machine
5 Slow inchworm No Push-up
30 Sec Spiderman Lunge Hold e/s
30 Sec Twisted Cross e/s
10 Frog Hops
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Metcon (Time)

10 RFT:
100m Run
10 Push-ups
200m Row
10 Burpees
60 sec Rest

* Todays workout will be a 40 minute running clock.
* After the completion of each round, make sure to look at the clock and add 1 minute rest before starting the next round.
COACH, MAKE SURE THAT EVERYONE HAS 1 MINUTE REST!!!!!
* Your score will be the time will be at the completion of the 10th round.
– If it rains, the run will also become machine Metres.
SUBS:
– 500/400m Bike erg/Assault Bike each set.
– Ski 200/150m
-Push-ups must be HRPU’s
– Do then from your knees if need be. Keep elbows in tight.- No rolling through your legs or hips. Hips remain off the ground.