CrossFit Inventive – Bullet Proof
Warm-up
30 red banded nose bridges
20 pull-aparts
2 laps overhead banded walking lunges
Running clock:
12 min EMOM:
1-20 sec Hollow rock hold/40 rest
2-20 sec L-ring hold/40 rest
3-30 sec Handstand hold/40 sec rest
———–
Metcon (No Measure)
For quality:
30 eccentric tempo HSPU with 3 sec decent.
Kick up each rep.
Metcon (No Measure)
3 sets each arm for max metres of:
Overhead DB carries @AHAP
60 sec rest in-between all sets and efforts.
Metcon (No Measure)
Finisher:
4 sets
10 DB floor press@AHAP
10 Banded GHD back ext
90 REST
