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.
