CrossFit Inventive – Gymnastics

Warm-up

3 x 20 0n 20 off:Thoracic spine stretch on med ball

30 sec twisted cross each side

30 sec table top stretch

20 alt push-up shoulder taps

20 hollow rocks

10 alt plyo spiderman lunge jumps

3 inchworm 1 push-up

10 scap-pulls

10 tight kipping swings

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3 rounds:

20 sec hollow rock hold/20 sec superman hold

20 rest

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Metcon (No Measure)

Skills work:

15 mins on Toes to Bar tech

*Establish the correct kip, not swing.

Performing, Hollow and Arch.

*4 attempts on beat swings together.

* 4 attempts tight lats, pulling leverage down on the bar with straight arms.

*4 attempts kip with tuck

*4 attempts at Tuck & Flick (have a target)

Metcon (AMRAP – Rounds and Reps)

15 mins amrap:

5 Burpee pull-up

100m Dumbbell farmers carry@2×22.5/15kg

15 box jumps overs @20inch (M&F)