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)