CrossFit Inventive – Bullet Proof
Warm-up
30 red banded nose bridges
20 tricep ext
20 lat pull-dpwns
20 alt shoulder taps
20 russian KBS
5 single leg SLDL E/S
10 side plank reach throughs E/S
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Metcon (No Measure)
3 Large sets:
10 Dumbbell bench press @AHAP
8 single leg Bulgarian split lunges E/S
10 Banded Russian KBS
100m Sled pull @AHAP
2 mins rest
Metcon (No Measure)
In groups of 2:
Rotate through on every minute x 4 sets: (16 mins)
Station 1-10-15 GHD sit-ups
Station 2- 30 sec Max effort stationary dips
Station 3- 10-15 Barbell bicep curls
Station 4- 30 sec max over head plate sit-ups
*Scale or substitute the GHD sit-ups to weighted ab-mat sit-ups if groups are more than two.
