CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

2 x 8 each side of single leg hip raises

40 calf pumps

3 sets 8 reps each leg:

single triple leg extension


Jump Squats (5 x 5 (light & explosive))

Scale back to box squat, down slow fast up.

Metcon (No Measure)

4 sets through:

5 x False grip ring rows (slow as possible)

15 banded Lat-pulldown

15 Banded Tricep ext

8 x single arm KG sit up each side

60 sec rest