CrossFit Inventive – Gymnastics

Warm-up

Wallball thoracic spine stretch 3 x 30 sec

2 sets:

Banded lat pull down x 10

Banded tricep ext x 10

Head but push ups x 10

then:

10 banded pull aparts 5 sec pause @ sternum

10 banded pass throughs

Then:

1 set) of:

Interval 1 – Ring Hang Warm-Up x 30 seconds

Interval 2 – Scap Pull-Ups on Rings x 15 reps (slow and controlled)

Metcon (No Measure)

6 x 2 reps:

Ring Pull-Up Negatives x 1 rep @ 31A1

*False grip preferred, but not necessary.

Metcon (No Measure)

rotate through 6 sets of each:

1 – Full Support Hold on Rings x 5 seconds

2 – Ring Dip Negative x 1 rep @ 32A1

*If you cannot maintain a smooth and consistent speed in your dip negative, place your feet on the floor to make it possible to do so.

Metcon (No Measure)

Band assisted ring muscle ups

4 sets 5 reps