CrossFit Inventive – Gymnastics
Warm-up
30 red banded nose bridges
15 internal/external rotations each side
20 red banded pass throughs
30 sec wrist stretch
20m High bum bear crawl
15 Scap pulls
40 calf pumps
————-
30 on 40 off for 3 rounds:
L-Ring Hold
————
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort
———-
Ring Dips (3 sets max reps 90 sec rest)
Metcon (Time)
For Time:
1000/700m Row
100 Double-unders/200 singles
25 Strict Pull-Ups
12 min cap
