CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

20 banded SLDL

3 x 5 scap pulls (10 sec rest)

5 inchworm + 1 push up

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With partner:

3 x 8 Hamstring Extensions.

Metcon (Weight)

4 x Super Sets:

Vertical Push/Pull

10 x DB Strict press@AHAP

20 x Banded Lat pull-downs

60-90 sec rest.

Metcon (Weight)

4 x Super Sets:

10 x Double Russian KBS @AHAP

10 x Double KB-SLDL

10 x KB-Floor Press

No rest in-between exercises

60-90 sec rest between sets.

L-Sit (3 x max effort 90 sec rest)

Core work.

3 attempts a max effort L-sit on rings.

*Scale to stationary dip holds

*Scale to knees above hip height.