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