CrossFit Inventive – Gymnastics


30 red banded nose bridges

30 red banded tricep ext

30 red banded lat pull-downs

40 x Alt Push-up plank hold shoulder taps

2 x 10m High bum bear crawls

1 x 10m Spiderman lunge

10 x scap pulls

20 x Hollow rocks

3 x 30 sec L-ring holds


Ring Dips (4 sets max reps 90 sec rest)

Score for total reps over the 4 sets.

*Scale to banded dips on rings or stationary dip bar.

Metcon (No Measure)


12 min emom:

Odd- 30 sec on max rep ring T2B

Even- 30 sec Max rep scap push-ups

Metcon (AMRAP – Rounds and Reps)

12 min amrap:

15 abmat sit-ups

20 KB-SDHP @24/16kg

60 single skips (No doubles)