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
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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
