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

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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)