CrossFit Inventive – Gymnastics
Warm-up (No Measure)
20 PVC pass throughs
20 PVC pass arounds
Wrist & neck rotations
20 x Prone scap retractions
4 x 5 Ring Scap depressions
—————
Metcon (No Measure)
Every 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – L-Sit Lifts on Box x 20 seconds (max reps)
Interval 2 – Straight Body Ceiling-Reaching Crunches x 20 seconds (max reps)
Interval 3 – Tuck Rocks x 20 seconds (max reps)
Metcon (No Measure)
Option 1 – scaled
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand or wall walk x 45 seconds effort
Interval 2 – Handstand Marching on Box x 45 seconds effort
– – – – – – – –
Option 2 –
Every 90 seconds, for 6 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 60 seconds effort
Interval 2 – Wall-Facing Handstand Marching x 45 seconds effort
– – – – – – – –
Metcon (No Measure)
ON every 2 mins for 45 sec: for quality Three quarter Kick ups.
Metcon (Time)
Finisher:
55 abmat sit-ups
55 V-sits
55 Plate twist
35 of each
25 of each
