CrossFit Inventive – Gymnastics
Warm-up
Inchworms x 10
Scapular Push-Ups x 15
Glute Bridges x 10 each side 2 sec pause at top
40 calf pumps
20 hollow rocks
Followed by…
Double-Under Practice x 3-5 minutes
*If you are solid with your dubs, then spend this time working on a gymnastics skill of your choice.
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Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch
5 Lateral Burpee Over DB
Metcon (Weight)
Five sets of:
Barbell Hip Thrusts x 8 reps
Aim to work at a heavy weight.
Rest 90 seconds
