CrossFit Inventive – Bullet Proof
Warm-up
3 cycles:
Side plank rotations x 10 E/S into:
30 sec plank
30 rest
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3 x 6 Single arm ring rows
30 rest
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3 x 30 sec L-ring holds
30 rest
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Dumbbell Flat Bench Press (Unilateral 3 x 10 each side)
Holding both dumbbells, alternate the pressing 1-20 reps, 10 reps per side.
Dumbbell Bent Over Row (3 x 10 each side )
Holding both dumbbells, alternate the rowing 1-20 reps, 10 reps per side. Keep shoulders square.
Metcon (No Measure)
Super set:
8 Double KB seated press
20m Bottoms up kB carry
90 rest.