CrossFit Inventive – Gymnastics

Warm-up

Use wrist straps for this session

30 sec puppy dog pose

30 sec twisted cross E/S

20m High bum bear crawl

20m hips down bear crawl

1 lap inchworm

1 lap forward crab walk

10 scap pulls

3 controled walk walks

4 sets:

20 on 40 of L-ring hold

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Metcon (AMRAP – Reps)

4 min amarp:

3 sec accent tempo HSPU

* Kick up each rep and control decent.

Increase to deficit if you need a greater challenge.

Metcon (No Measure)

Skills:

15 min emom:

1- 5 Strict HSPU

2- 30 sec Bottom balance

3- 6 Alt rope pull-ups

Metcon (No Measure)

Finisher:

4 sets:

10 DB floor press @AHAP

Max effort strict ring pull-ups

2 mins rest