CrossFit Inventive – Gymnastics
Post squat day Couch stretch
15 red banded pull-throughs each side
T-spine stretch on pull-up bar/scale to ball
Two sets of:
20 Sec hollow hold
20 Second Scapular Circles from Push-Up Position
20 Sec Arch Hold
20 Sec Top of the Ring Hold
Metcon (No Measure)
Bar Muscle Up Drills
1. Push away from the bar
2. Aggressive Hip pop
3. Fast sit-up over the bar
4. Let the hands turn over the bar.
*Scale onto attached bars from floor.
*Use box assisted jump overs to get a feel for getting over the bar.
Metcon (4 Rounds for reps)
20/15 Cal Ski
10 ring dips
2 mins rest
*Scale to 15 Deficit plate push-ups @2×20 /1 x20 each side