CrossFit Inventive – Bullet Proof
Warm-up
Red banded warm-up drills
Banded Glute activation drills.
Metcon (No Measure)
Two sets of:
30 Second Under hand Grip Hang from Pull-Up Bar
Rest 15 seconds
Dive Bomber Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Kettlebell Cossack Squat x 8 reps each leg
Rest 15 seconds
GHD Hip Extension x 8 reps
Metcon (No Measure)
Every minute, on the minute, for 16 minutes (4 sets) of:
Minute 1 – 30 sec Hand stand hold
Minute 2 – 15 Banded Overhead Triceps Extensions
Minute 3 – 10 Single KB Bent over row
Minute 4 – 40M Foot Farmer’s Carry with Heavy Kettlebells
