CrossFit Inventive – Gymnastics

Warm-up

Hanging thoracic spine opener 3 x 20/0n 30 off

High Bottom HS Walk x 2

One set of:

Head-Butt Push-Ups x 30 reps

Ring Hang Warm-Up x 30 seconds

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

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Metcon (No Measure)

Ring Holds at Sternum:

20 on/30 Off x 5 sets.

Metcon (No Measure)

3 x 5 of:

Ring Pull-Up Negatives x 1 rep @ 31A1

*False grip preferred.

reps: Ring Dips (5 sets 5 reps )

Lets work on getting the biceps on top of the rings

Metcon (No Measure)

10 mins on Supported strict ring muscle ups.

Metcon (No Measure)

Core:

L-Sit Lifts on Box 1 sec hold

2 x 10 reps

60 sec rest between sets