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)
