CrossFit Inventive – Gymnastics
Warm-up
10 forward arm rotations
10 backwards arm rotations
20 wrist rotations each way
Twisted cross 30 sec E/S
10 scap push ups
10 strict push ups down slow/up fast
Then:
30 sec of wall facing shoulder shrugs
60 sec rest
30 sec of Handstand kick-up to shoulder shrugs
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Metcon (No Measure)
Every 10 seconds, for 60 seconds (6 sets) of:
Handstand Push-Up Negative x 1 rep @ 40A2 60 sec rest
Repeat!
Metcon (No Measure)
Every 10 seconds, for 60 seconds (6 sets) of:
Strict Handstand Push-Up x 1 rep
Scale by adding abmat on plates.
Metcon (3 Rounds for time)
3 x max effort attempts on Free weight Handstand holds
90 sec rest between sets.
*Use a partner to spot you.
Metcon (No Measure)
12 minute EMOM: 4 sets
Min 1- 3-5 strict weighted hanging knee raises
Min 2- 20-30 sec L-ring hold
Min 3- 30 sec tuck hold