CrossFit Inventive – Bullet Proof
Warm-up
3 Rounds:
30 V-Sits
20 Side Plank Pulses e.s
60s Plank Hold
30s Squat Hold
* Try keep moving through with minimal rest.
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Leg Accessories (Weight)
3 Sets:
8 Bulgarian Split Squats e.s @Challenging Load/Dumbbells
Super Set With:
20 Halo Glute Bridges
Rest 2 Mins between sets.
* Score Bulgarian weight.
*Scale to Body weight
Metcon (No Measure)
Complete the following for 3 Sets,Alternating between each:
8 Seated Dual DB Strict Press @AHAP
Rest 30s
8 Dual DB Bent Over Rows @AHAP
Rest 30s
8 Dual DB Flat Bench Press @AHAP
Rest 2 Minutes
Metcon (No Measure)
4 Sets:
Max Chin Over Bar Hold (Underhand Grip)
Rest 30s Straight Into:
10 Barbell Bicep Curls @AHAP
Rest 2 Minutes
* Use a band if you can’t hold you body weight for at least 10s each effort.
* Our hold shouldbe 10-20s each set.
