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
