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
