CrossFit Inventive – Bullet Proof

Warm-up

Cycle through 3 sets:

30 sec assault bike mod pace

30 rest

30 sec hollow rock hold

30 rest

30 sec Static Wall squat

30 rest

Metcon (No Measure)

4 sets of each:

10 GHD Back extensions

10 Dip bar L-raises

Aim to these back to back

60 sec rest.

Metcon (No Measure)

shoulder stability/Back strength

Banded single arm farmers carry:

20m each side

straight into

10 DB Bent over rows each side

(90 rest)

Metcon (No Measure)

Shoulder stability-

Overhead Barbell carry with dynamic load:

4 x 20m efforts