CrossFit Inventive – Gymnastics
Warm-up
Wrist stretch x 30 seconds front back
Twisted Cross x 30 each side
30 sec puppy dog pose
20m High bum bear crawl
10 Banded RDL’s each side
10 banded pres
10 HRPU slow/fast
40 Alt Plank shoulder taps
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Every 30 seconds, for 3 minutes (6 sets) of:
Push-Up with 8″ Deficit x 3 reps @ 30X0
Every 15 seconds, for 3 minutes (12 sets) of:
Dynamic Push-Ups on Floor x 3 reps
*Scale to box or wall.
*Be as explosive as possible and do not pause between reps.
—————–
Metcon (No Measure)
EMOM for 6 minutes (3 sets) of:
Interval 1 – Back-To-Wall Handstand Marching x 30 reps
Interval 2 – Kick-Up to Handstand on Wall (with hands turned out) x 6 reps
*Put your feet together before making contact with the wall. Make contact with the wall as soft as possible.
Metcon (No Measure)
For 6 minutes
Handstand Walk x max distance
*Scale to assisted handstand walk
*Focus On Head stand balance
Metcon (2 Rounds for time)
Gymnastics bar conditioning:
In minimal time:
3 Bar muscle-ups
6 C2B Pull-ups
9 Pull-ups
12 T2B
2 mins rest
Repeat
