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