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

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30 on 40 off for 3 rounds:

L-Ring Hold

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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

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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