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
