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