CrossFit Inventive – Gymnastics
Warm-up
Twisted cross 30 each side
60 sec puppy dog pose
60 sec Seated Hamstring stretch
30 sec glute stretch each side
15 scap pulls
30 banded nose bridges
30 banded tricep ext
30 Banded lat pulldowns
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Weighted Pull-ups (10 sets of 3 reps 60 rest)
Aim to increase weight each set holding 1 dumbbell between your legs. “Don’t smash the dumbbells up”. If you cant increase, stay at same weight throughout.
Scaled:
3 reps with 3-5 sec chin over bar hold, even if using a band.
Metcon (No Measure)
Ring Muscle up progressions:
12 MIN EMOM:4 sets
1- 5 x Ring pulls to sternum
2- 4 x Ring pull/transition to bottom of rings
3- 3 x Ring Pull/transition to bottom of rings to top of rings.
Metcon (No Measure)
3 attempts at:
Banded Muscle up transition to dip.
Aim to get 5 reps each attempt.
