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