CrossFit Inventive – Bullet Proof
Warm-up
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)
Midline:
12 minute emom:
Odd: 15 abmat sit-ups
Even: 15 hollow rocks
