CrossFit Inventive – Gymnastics

Warm-up

3 sets:

10 Nose bridges

20 Push-up hold shoulder taps

10m High bum Bear crawls

1 x wall walk

————

On every 30 sec: x 5 sets

1- Ring hanging hollow hold 15 sec

2- Alt plank to push-up presses x 8

Metcon (No Measure)

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Ring Pull-Up Negatives with False Grip x 3 reps @41A1

Interval 2 – Elbow Drops on Box x 6-8 reps

Metcon (No Measure)

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Ring Dip Negatives x 4 reps @ 31A1

If you cannot control the speed of your descent, please scale this by placing your feet on the floor.

Interval 2 – Hand Hollow Plank x 20 seconds

Followed by. . .

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Reverse Dips on Box x 4 reps @ 31A1

Interval 2 – Box L-sit x 20 seconds

Metcon (No Measure)

Specific Core:

100 light fast plate twist @5kg

60 elbow knee cycles

20 OH plate sit-ups

60 reverse crunches

another 100 elbow knee cycles