CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

3 sets:

A)

6 Reveres lunges

8 Ring rows

10 Banded Push ups

10 Russian KBS@16/12kg

B)

3 x 6:

Partner assisted hamstring curls

Metcon (No Measure)

4 Sets:

5 Shrimp squats each side

12 Alt Plyo lunges (6 each side)

10 Banded KBS

90 sec rest

Metcon (Weight)

5 sets:

6 DB Muscle snatch each side

8 DB Bent over row each side

90 sec rest

Same weight for both movements.

Metcon (No Measure)

10 min EMOM:

Odd: 10 Plate Hollow rocks

Even: 10 Overhead plate sit-ups