CrossFit Inventive – Bullet Proof

Warm-up

EMOM

1 – 30 SEC PLANK

2 – 20 SEC HANGING HOLLOW HOLD

3 – 10 GLUTE BRDGES

4 – 5 SINGLE LEG SLDL E/S

Pendlay Row (6 sets 6 reps 90 rest)

Metcon (Weight)

4 X 10

DUMBBELL FLORR PRESS

INTO

20 BANDED TRICEP EXT

90 REST

Metcon (No Measure)

BARBELL 21’S

7- BOTTOM

7- TOP

7- FULL

90 REST

Metcon (No Measure)

MIDLINE:

10 GHD SIT–UPS

20 SEC SUPERMAN HOLD

20 HOLLOW ROCKS