CrossFit Inventive – Bullet Proof

Warm-up

20 scorpions front/back

30 sec lower back/hipflexor

5 inchworm no push-up

40 claf pumps

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3 sets:

5 strict knee raises

5 KBS Mod weight

5 Goblet squats

100m run (4th drain)

Metcon (No Measure)

Odd Object

4 Sets:

50m Double KB Front Rack Carry @2×24/16kg

10 Deadball to Shoulder

50m Sled Pull @AHAP

Increase sled pull weight each set if need be.

2 mins rest

Metcon (Weight)

4 Sets:

21 Banded Russian KBS @16/12kg

Purple or or double red bands

7 Renegade rows

1 Renegade = push up, right arm row, left arm row

Choose own DB weight.

2 mins rest.

Metcon (No Measure)

Finisher:

Accumulate 2 minutes of hanging Knee raise.

Use any grip, keep knees up above hip height.