CrossFit Inventive – Gymnastics
Warm-up (No Measure)
10 FORWAD ARM ROTATIONS
10 BACKWARD ARM ROTATIONS
10 WRIST ROTATIONS E/W
30 SEC TWISTED CROSS
30 SECF PUPPY DOG POSE
10 SCAP PUSH UPS
20 HEAD-BUTT PUSH-UPS
Metcon (No Measure)
Every 30 seconds, for 6 minutes (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Straight Body Ceiling-Reaching Crunches x 15 reps
Interval 3 – Wall Climb x 1-2 reps
Interval 4 – Straight Leg Bottom Balance x 20 seconds
Metcon (No Measure)
Every 10 seconds, for 2 minutes (12 sets) of complex:
Hand Plank x 5 seconds + Push-Up Negative (3 second descent) x 1 rep
Metcon (No Measure)
Alternate between (4 sets each) of:
Interval 1 – Legless Rope Hang Hold x 10 seconds
Interval 2 – Rope Hang Hold x 15 seconds
Metcon (No Measure)
4 sets of each:
Interval 1 – Rope Climb Mount x 2-3 reps
Interval 2 – Rope Pull-Ups from Floor x 6 reps
Metcon (No Measure)
ROPE CLIMB:
3 X 30 SEC ROUNDS EAHCH
Rope Climb x max effort
ONLY WANT TWO CLIMB ATTEMPT EFFORTS
