CrossFit Inventive – Gymnastics
Warm-up (No Measure)
Every minute on the minute x 3 mins (3 sets)
min 1- Med ball thoracic Opener x 40
min 2- Supine table hold x 40
min 3- Twisted cross x 20 sec E/S
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3 x 8 each side:
DB scap push
10m straight leg bear crawl between sets
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10 wrist circles/10 forearm circles/10 arm circles
neck stretch 15 sec each direction.
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Wall head stands x 3 each
Fee weight Head stand progressions (focus on bettering last weeks drills)
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Metcon (No Measure)
Scaled Handstand walking drill:
2 x 45 second efforts
1:15 rest
Feet on box.
Metcon (No Measure)
Nose to Toes Wall walk x 5
1:1 With partner
Aim to walk up and down the wall without dropping off!
Metcon (No Measure)
12 min emom:
0DD- 30 sec max Dubz
Even- 30 Max Overhead plate sit ups@15/10kg