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
