CrossFit Inventive – Bullet Proof

Warm-up

Med ball warm-up:
3 rounds:
8 Med ball Good Mornings
5 Shoulder med ball reverse lunge each side
5 Shoulder med ball squats each side
5 single arm med ball push-ups each side
—————–
3 x 10 L-knee tucks (boxes)

Dumbbell Flat Bench Press (Alt 4 x 20 @AHAP 90 rest)

Metcon (No Measure)

Super set:
Single arm DB Bent over row x 15 each side @AHAP
into:
20 empty bar bicep curls
90 rest

Metcon (No Measure)

3 sets Max rep stationary dips
into 12 rainbow medball slams