CrossFit Inventive – Bullet Proof

Warm-up

On Every 90 sec x 2 sets:

Station 1- 20-30 alt shoulder taps + 5 side plank reach throughs E/S

Station 2- 10 banded Glute bridges + 30 sec superman hold

Station 3- 5 single leg KB-SLDL + 8 KG Goblet squat

Metcon (No Measure)

4 Sets:

15 Dumbbell Flat Bench +

50m Deadball Carry @stomach

2 mins rest

Metcon (No Measure)

4 sets

Super Set:

10 Ring Push-ups

10 Double DB Rows

20 Banded Tricep ext

20 Banded Lat pull-downs

2 mins rest

Metcon (No Measure)

Midline:

4 sets:

10 Hollow rocks

15 V-sits

20 plate twist

30 rest