CrossFit Inventive – Gymnastics


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


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.


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.