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