CrossFit Inventive – Bullet Proof
Dumbbell Flat Bench Press (Unilateral 4 x 20) (60-90 sec rest)
Holding 2 x DB’s, single arm press the right side while holding the left DB beside your chest until you complete the rep then press the left DB while holding the right beside your chest. Alternate reps until you do 20 total reps.
Find a challenging weight that you will use for the 4 sets.
Single Arm Dumbell Press (Unilateral 4×10 each side) ( 60-90 sec rest)
Holding only one dumbbell with a hammer grip, elbow facing forward of your body, complete 10 reps on your weakest side first, then 10 reps on your other side. Find a challenging weight that you can manage for the 4 sets.
Metcon (AMRAP – Reps)
4 Sets for max rep each set:
Using ony the two stationary dip bars.
Split into 2 even groups and cycle through your 4 sets, rest will depend on how many are in each group. Make sure to have at least 60 sec rest.
*Score for max reps over the 4 sets.