CrossFit Inventive – Gymnastics


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


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


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