CrossFit Inventive – Bullet Proof

Warm-up

3 SETS:
10 BANDED LAT PULL-DOWNS
10 BANDED TRICEP EXT
20 ALT SHOULDER TAPS
20 PLATE TWIST @10/5KG

Dumbbell Flat Bench Press (4 x 20 Alternating 90 seconds rest)

Using two dumbbells, build to the same weight for all 4 sets.

Metcon (No Measure)

6 min emom:
6 strict ring dips

Metcon (No Measure)

4 SETS:
3 WAY DUMBBELL SHOULDER
10 x front raises
10 sie raises
10 upright rows

THIS WILL ONLY REQUIRE 2 LIGHT DUMBBELLS

Metcon (Time)

FOR TIME:
100 BARBELL BICEP CURLS@20/15KG
5 PUSH-UPS EVERY TIME YOU BREAK
GET STRAIGHT BACK ON THE BAR!