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.
