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
