CrossFit Inventive – CrossFit
Warm-up
60 sec partner forward fold stretch each
60 sec Partner Pec/shoulder stretch each
With partner:
3 sets:
10 baded lat pull-downs (red/purple)
6 HRPU @slow down/fast up
40 calf pumps on your own
30 sec calf stretch each leg
Dumbbell Hammer Curl Press (4 sets 8 reps slow strict)
Complete 4 sets of 8 reps at the same weight.
Metcon (Time)
For time: (NO CHALK NEEDED)
100 double unders
50 Alt DB snatch @22.5/15kg
75 Double unders
50 HRPU
50 Double unders
50 HPC (5’s)
25 Double unders
50 V-ups
16 minute cap
