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

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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.

Metcon (Weight)

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