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

———–

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