CrossFit Inventive – Gymnastics
Warm-up
T-Spine wallbal stretch x 60 sec
30 banded nose bridges
10 banded anterior rotations each side
30 banded tricep ext
10 single arm lat pulls each side
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Running clock: Go on every 30 seconds (4 mins)
1- 5 kipping swings + 5 squats
2- 10 Scap push-ups
3- 10 hollow rocks
4- 5 scap pulls
Repeat
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Metcon (3 Rounds for reps)
3 sets of max rep:
Strict ring dips
90 rest
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Scaled:
Max rep banded ring or stationary dips
Metcon (No Measure)
10 Min Emom:
in same minute complete:
1 x strict pull-up + 1 x C2B + 1 x BMUP
Scaled option:
1 x Strict pull-up + 1 x Kipping Pull-up + 1 x C2B
Metcon (No Measure)
Every 3 minutes, for 12 minutes (4 sets):
60 second Double KB Front-Racked Wall Sit (24/16 kg)
15 Toes-to-Bar
50m Farmers carry with 2 x 24/16kg
