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