CrossFit Inventive – Bullet Proof
Warm-up
Todays Focus is Posterior Chain.
20 Banded Good Mornings
4 Laps Crab Walks
30s Static Wall Squat Hold
10 Split Squats e.s
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Metcon (No Measure)
3 Exercise Super Set: x 3 Sets.
10 GHD Back Extensions
10 Stationary Split Squats e.s
10 Single Dumbbell RDL’s e.s
Rest 90s
-Stationary SplitSquats are body weight.
-Single Dumbbell RDL’s are done with a light to moderate weight. It will be challenging as the 3rd exercise in this super set.
Barbell Row (4 x 10)
Complete 4 Sets 10 Reps.
You may build or stay at on weight.
Make sure not to hinge up and down in your lower back,
Keep the movement strict. Elbows stay in tight to the body. Lats doing the work, not your traps.
Dumbbell Hammer Curl/Bicep Curl Combo (3 Rounds for weight)
1 Hammer Curl Straight Into 1 Bicep Curl.
Keep repeating for the set rep range.
3 x 10
This should be challenging as there is 2 movement per rep. Loads should be light to moderate. No swinging the dumbbells. Keep the movement strict.
MIDLINE FINISHER (No Measure)
3 ROUNDS:
15 GHD Sit-ups/20 Abmats
20 V-Sits
30s L-Ring Hold or Accumulate 30s if you can’t go unbroken
