CrossFit Inventive – Bullet Proof

Warm-up

2 x 10 each way banded crab walk

20 x Banded SLDL

2 laps High bum bear crawl

1 laps spiderman lunge/rotation

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3 sets:

5 single arm ring row

20 sec static Goblet squat hold

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Metcon (No Measure)

Super set: (x 4 sets)

10 x Banded Russian KBS

10 x Alt Bulgarian split lunge jumps. (Body weight)

90 rest

Metcon (No Measure)

Super Set: (x 4 sets)

10 x Single leg Dumbbell SLDL each side into:

10 Single arm Dumbbell Bent over Row each side.

90 rest.

Metcon (No Measure)

Super Set ( x 4 sets)

20 banded tricep ext

20 banded lat pull-downs

10 Close grip tricep push-ups

90 rest

*aim to do one exercise straight into the next!