CrossFit Inventive – Bullet Proof

Warm-up

30 red banded pull apart

2 laps readf bande overhead walking lunges

1 lap inchworm

20 banded glute bridhes

————

Bench Press (Build to a Heavy 4 reps in 12 minutes)

Metcon (No Measure)

Body Armor

1 Round, Not For Time:

15 Barbell Hip Thrusts

15m Single Dumbbell Overhead Walking Lunge E/A

15 Barbell Hip Thrusts

15m Single Dumbbell Overhead Walking Lunge E/A

15 Barbell Hip Thrusts

STIMULUS

BARBELL HIP THRUSTS

• Feel free to build in weight over the 3 sets of Hip Thrusts

• Squeeze for 1 second at the top of each rep before controlling the weight back down

• Choose heavier weights that allow for this level of control

SINGLE DUMBBELL OVERHEAD WALKING LUNGE

• Use the same dumbbell weight for both rounds of overhead walking lunges

• This should be a challenging load, but one that allows you to complete the 15 segments unbroken

• You’ll switch which arm is holding the dumbbell at the 15m mark

• The back knee should touch the ground on each rep

• Bring the lower body to full extension between steps “

Metcon (No Measure)

Midline:

5 sets (10 mins total)

30 Sec side plank reach through (15 sec E/S)

30 Sec Rest

20 Sec L-Ring Hold

40 Sec Rest