CrossFit Inventive – Bullet Proof
Warm-up
20 Scap Push-ups
20 Banded Pull aparts
20 Banded Press
20 Banded Rows
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Metcon (Weight)
EMOM 12: (6 Rounds Of Each)
Min 1 – 12 Barbell Bench Press
Min 2 – 12 Barbell Bent Over Row’s
– Choose loads for both movements that you can maintain unbroken every set.
– Start together once loads are established.
– No Changing weight once established.
Score: Combined Load of both movements.
Sub Dumbbellsif needed.
Dumbbell Lateral Raises
3 x 10 Reps
4 Sec Eccentric each rep.
(Light Load)
Rest 1 Min Between Sets.
Metcon (No Measure)
3 ROUNDS:
30 Barbell Bicep Curls 20/15kg
30 Banded tricep Extensions
Rest 1 Minute Only Between Sets
Use Lighter Barbell If Needed.
Midline (No Measure)
100 Heavy Plate Twist 20/15kgs
Every Break Complete 10 HRPU’s