CrossFit Inventive – Bullet Proof

Warm-up

50 green banded SLDL

30 BANDED GLUTE BRIDGES

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Tabata 20/10

static squat hold

Mountain Climbers

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Metcon (No Measure)

3 Sets:

7 Pausing waiter squats (left)

14 Hollow rocks

7 Pausing waiter squats(Right)

14 Hollow rocks

20m single arm overhead Dumbbell carry each arm @AHAP

*Use a kettlebell for waiters squat @16/12kg – 2 sec pause in bottom of each squat.

Metcon (No Measure)

In each 2 minute block x 4 sets of each, rotate between:

Station A) 15 GHD sit-ups

Station B) 15 Double KB Bent Over Rows @AHAP

Station C) Elevated stationary split lunge x 10 each side ( front foot on 20kg plate, back foot on floor.