CrossFit Inventive – Gymnastics

Warm-up

Green banded Shoulder Mobility
2 x laps high bum Bear crawl
1 x lap inchworm
40 x calf pumps
40 x alt hand plank shoulder taps (not fast)
10 x leg swings E/W
3 x 20m Overhead DB Carry(increase weight each set)
3 x Wall walks for quality. Aim for nose & toes on the wall and walking back off the wall without collapsing.
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Metcon (No Measure)

Partner up on every minute for 10 mins:( 5 sets each, alternating mins)
30 sec free weight handstand hold in each minute.
*Kick up into partners arm. Partner spot . Partner should only be giving enough of a spot so that the partner doing the handstand hold is working for it.
**Scale to Handstand kick up on wall for 20 sec each minute or practice your kick ups and hold each minute.
*Scale again to wall walk nose to toes. Build confidence!

Ring Dips (4 sets max rep 90 rest)

Record total reps.

Metcon (No Measure)

1 min On/1 in Off for max reps each set. of: ( x 3 sets)
Strict HSPU
Row Cals
Double unders

*Work on getting those first Dubz.
*Work hard on the rower and keep consistent cals each round.