CrossFit Inventive – Gymnastics

Warm-up

Post squat day Couch stretch

15 red banded pull-throughs each side

30 pull-aparts

T-spine stretch on pull-up bar/scale to ball

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Two sets of:

20 Sec hollow hold

20 Second Scapular Circles from Push-Up Position

20 Sec Arch Hold

20 Sec Top of the Ring Hold

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Metcon (No Measure)

Bar Muscle Up Drills

1. Push away from the bar

2. Aggressive Hip pop

3. Fast sit-up over the bar

4. Let the hands turn over the bar.

*Scale onto attached bars from floor.

*Use box assisted jump overs to get a feel for getting over the bar.

Metcon (4 Rounds for reps)

4 Rounds

20/15 Cal Ski

10 ring dips

2 mins rest

*Scale to 15 Deficit plate push-ups @2×20 /1 x20 each side