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
——-
3 sets:
5 single arm ring row
20 sec static Goblet squat hold
——-
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!
