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