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

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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