CrossFit Inventive – Gymnastics

Warm-up (No Measure)

Green banded mobility

60 sec T-spine stretch on wallball

30 banded lat pull-downs

30 banded tricep extensions

3 rounds:

150m row

5 scap-pulls

5 tempo Push-ups (slow down/fast up)

5 ring rows (slow strict)

10 Air squats

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Max Strict Pull-ups (1 attempt only)

Max effort Strict push-ups

Tricep style push-ups. Elbows in tight!

1 attempt only

1000m Row (Time)

Max Effort 1000m Row