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
