CrossFit Inventive – Bullet Proof

Warm-up

3 sets: (use moderate weight for all three exercises)

10 x Single Kettlebell goblet squats

5 x Single leg Kettlebell SLDL each side

10 x Single Kettlebell Russian Swing

Metcon (Weight)

4 sets:

Aim to do the 4 movements unbroken:

8 Double Russian KBS

8 Double KB- Front Rack Front squats

8 Double KB- Bent over rows

8 Double KB- Front Rack Alt Cossack squats.

2 mins rest

Metcon (No Measure)

Super Set:

15-10-5 reps of:

Dumbbell Hammer curls@AHAP

with 20 Box dips after each set of Hammer Curls

90 rest

Metcon (No Measure)

MIDLINE

Waterfall through:

4 sets:

15 GHD SIT-UPS

30 PLATE TWIST@20/10KG

60 SEC PLANK HOLD

30 REST