CrossFit Inventive – CrossFit
Warm-up
Green banded shoulder stretches
wrist forearm stretch 30 seconds
30 sec calf stretch + 40 calf pumps
3 sets:
Dumbbell overhead carry x 20m
20 sec handstand hold/wall walk hold
————–
Metcon (Time)
For Time: (12 mins)
25 Double unders
3 Deficit HSPU
50 Double unders
6 Deficit HSPU
75 Double unders
9 Deficit HSPU
100 Double unders
12 Deficit HSPU
(Deficit 20kg plates)
RX= same as above with NO Deficit.
Scale by reducing reps 2-4-6-8
DB Strict press
Double the amount of single skips.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 minutes of:
4 Strict Pull-Ups
8 Single-Arm Dumbbell Hang Clean & Jerks (L)
8 Single-Arm Dumbbell Hang Clean & Jerks (R)
(1×22.5/15kg)
