CrossFit Inventive – Bullet Proof

Warm-up

Green banded ankle mobility

30 banded Lat pull downs

30 banded Tricep EXt

30 Knee tucks

30 single leg box squats 15 E/S

Metcon (No Measure)

3 x 10:

Alternating grip Rope pull-ups

Metcon (AMRAP – Reps)

1 set: 20 alt Ground up support pistol squats

2 mins rest

2- 20 Alt Banded Pistols

2 mins rest

Then 5 min EMOM:

30 sec max reps each minute

Metcon (No Measure)

5 sets:

20m Plate push@20kg

into:

50M deadball carry @stomach

90 rest