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
