CrossFit Inventive – Gymnastics

Warm-up

2 x 30 sec T-Spine stretch

30 baned pull-aprts

20 pass throughs

2 laps high bum bear crawl

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Go on every 30 seconds x 2 sets.

1- 8 scap pulls

2- 10 Hollow rocks

3- 15 sec handstand hold

4- 20 sec Arch hold

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Metcon (5 Rounds for reps)

Skills/Conditioning

1 min On/1 min Off: (5 sets)

20 second Row @Mod pace

remaining time work on max reps of kipping pull-ups/C2B/Bar or ring Muscle up.

Metcon (No Measure)

30 x Tempo Eccentric HSPU Negatives with 3 second decent.

Scale to Box HSPU, hands on Dumbbells. Tempo @31X1

Metcon (No Measure)

3 Sets:

15/10 Cal Row

10 Toes to Rings

10 Box jump overs

60 rest