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
