CrossFit Inventive – Bullet Proof


30 red banded nose bridges

30 red banded tricep ext

30 red banded lat pull-downs

15 E/S red banded SLDL (Tie band at shin level on upright)


Bent Over Row (4 sets 10 reps with 2 sec pause at sternum. )

Build up and complete all 4 sets at the same weight.

60 rest between sets.

(no more than 15 mins on this)

Metcon (Weight)

Unilateral Seated Kettlebell Press.

Sitting on the floor, holding 2 KB’s, press one above head while the other sits in the racking position. Alternate for 20 reps.

4 sets of 20 reps (alternating) at the same weight.

Metcon (Weight)

3 Sets:

3 way super set

Double Dumbbells:

10 side raises

10 front raises

10 Upright rows

*Do i side raise into 1 front raise into 1 upright row, repeat 9 more times.

90 sec rest

Metcon (No Measure)


12 minute emom:

Odd: 15 abmat sit-ups

Even: 15 hollow rocks