CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

50 x banded pull-aparts
3 x 10 banded crab walks
Then start together:
100 x hollow rocks, every time you break, stop and complete 10 strict push-ups.

Bench Press (100 reps for time)

Advanced @60/40kg
Intermediate @50/35kg
Beginner 40/30kg
Partner may not spot you through reps, only assist your failed rep. Make sure you do have a spotter.
Keep going until you get your 100 reps done! Then your partner goes.

Metcon (Weight)

Super Set: (4 sets)
with 2 x Dumbbells-
10 x Lateral raises
10 x Front raises
10 x Strict press
Chose a weight that you can manage all three movements unbroken.
2 mins rest

Metcon (No Measure)

Finish with a solid green banded shoulder and pec stretch out.