CrossFit Inventive – Gymnastics

Warm-up

3 Green banded stretches

T-spine stretch

20m High bum bear crawl

10m spiderman lunge with rotation

15 each side, Red banded front shoulder rotations

20 lat pull-downs

20 tricep ext

15 scap pulls

2 wall walks 10 sec pause, 30 rest between each

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2 mins continuous Hollow hold to arch position

In 15 sec rotations

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Metcon (No Measure)

15 Mins on kipping practice for kipping pull-ups
* Beat swing

* Hollow to Arch

* Tension on the bar

* Elbows down and back

* Pull in, Push off.

Metcon (No Measure)

For Quality

5 sets:

10 GHD Sit-ups

10m Handstand walk/3 wall walks

10 Ring dips

2 mins rest

*Coach or partner can assist your Hand stand walk.


Kipping positions