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


3 x 8 each side:

DB scap push

10m straight leg bear crawl between sets


10 wrist circles/10 forearm circles/10 arm circles

neck stretch 15 sec each direction.


Wall head stands x 3 each

Fee weight Head stand progressions (focus on bettering last weeks drills)


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