CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
3 rounds: (Increase intensity each round)
30 sec static wall squat
20m Overhead plate walking lunge 5kg
10m single legged broad jumps
10m broad jumps
Max Height Box Jump (Distance)
Max Height Box Jump
10 mins to establish.
Take 3 attempts at each height building up so that we are warmed up for the highest jumps.
3 x 10 each side of Bulgarian split squat. (back foot on bench)
Use the same weight for the 3 working sets.
Metcon (No Measure)
15 min EMOM:
1- 20 sec L-hang
2- 40 sec Heavy Deadball hold @stomach
3- Extended arm plank 30 sec