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