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
