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