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