CrossFit Inventive – Gymnastics

Warm-up

30 banded pull-aparts

10 pass throughs

15 Ring scap pulls

1 lap spiderman lunge rotation

20m High bum Bear crawl

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Metcon (No Measure)

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Supine Banded Lat Pull-Down x 10 reps @ 2030

Interval 2 – Hollow Body Hang Hold x 20-30 sec

*The shape you hold should bring your hips closer to your ribs, not bending at the hips. A small hollow shape for longer time is better than an aggressive hollow shape for less time.

Metcon (No Measure)

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps

Interval 2 – Donkey Kicks x 15 reps

Metcon (No Measure)

For 60 seconds, perform one set of:

Handstand Marching with Feet on Box x max reps

Rest 60 seconds, then. . .

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Single Leg Thigh Taps on Box x 10 reps

Interval 2 – 20-30 sec handstand Hold ALT Feet off wall

Metcon (No Measure)

12 min EMOM: 4 sets

1- 15/10 cal Row sprint

2- 20 flutter kicks on rings/Hold

3- 40 Double-unders/60 singles