CrossFit Inventive – Gymnastics
Warm-up
One set of:
Couch stretch
Glute stretch
Lower back/hipflexor
Kettlebell Ankle Pulses x 20 reps (each leg)
2 x 10 E/W crab walk
20m triple leg ext walk
10 air squats
10 scap pulls
3 x 20 sec L-ring holds
————-
Ring pistol squats
3 x 5 each side
Metcon (No Measure)
Every 20 seconds, for 2 minutes (3 sets) of:
Interval 1 – Pistol Half Squat x 3 reps (right leg)
Interval 2 – Pistol Half Squat x 3 reps (left leg)
Use box or bench if need be.
Metcon (No Measure)
Every minute, on the minute, for 4 minutes (4 sets) of:
Alternating Pistol Squat x 8-10 reps (4 reps each leg)
Metcon (No Measure)
Every minute, on the minute, for 3 minutes (3 sets) of:
Hollow Body Sit-Up to L-Sit on Kettlebells/plate x 8-10 reps
*Attempt to keep your feet off the floor for the duration of the set.
Metcon (No Measure)
Every 30 seconds, for 90 seconds (3 sets) of:
V-ups x 6 reps
Immediately followed by. . .
Every 30 seconds, for 90 seconds (3 sets) of:
L-Hang Hold from Bar x 15 seconds
Followed by. . .
For 60 seconds, perform one set of:
Straight Body Ceiling Reaching Crunches x max reps
Rest 2 minutes then:
10 Strict T2B
