CrossFit Inventive – Bullet Proof

Warm-up

Two sets of:

Single-Arm Ring Row x 5 reps each arm

(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)

Rest 15 seconds

Band single leg SLDL x 10 reps each side

(Keep leg as straight as possible and point toe while keeping your back flat and core tight)

Rest 15 seconds

Metcon (No Measure)

Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps

Station 3 – Top of the Rings Static Hollow Hang x 45-60 seconds (accumulate time, if needed)

Station 4 – Plank Hold x 60 seconds

*KB=1 x24/16kg

Metcon (No Measure)

4 x 20 sec on

40 sec off

GHD Supernate GHD HOLDS

(Face-up)