CrossFit Inventive – Bullet Proof

Warm-up

30 RED BANDED FACE PULLS

30 SEC PLANK

20 GREEN BANDED SLDL

20 SINGLE LEG GLUTE BRIDGES (10 Each Leg)

30 SEC HOLLOW HOLD

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Dumbbell Flat Bench Press (REPS: 30-20-10-20-30 )

FIND A WEIGHT FOR EACH SET THAT CAN BE DONE UNBROKEN. REST AS NEEDED BETWEEN SETS OR GO 1:1 WITH PARTNER.

Metcon (No Measure)

3 GIANT SETS:

7 Tempo Good Mornings #3030

Into:

15 Banded Glute Bridges

Into:

30 Second Ring Plank Hold

Rest 60 sec

Metcon (No Measure)

Finisher:

3 Sets:

10 Barbell Bicep Curls

10 Close Grip Push-ups

20 Plate twist @20/10kg