CrossFit Inventive – Gymnastics
Warm-up
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
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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)
ON THE HIGH RINGS
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)
