CrossFit Inventive – Bullet Proof

Warm-up

20 red banded pass throughs

into

3 rounds:

15 Banded pull aparts

5 Dive Bomber push ups

Then:

50 hollow rocks

Then

20 Plyo spiderman lunges

Metcon (Weight)

10-8-6-4-2

Increasing weight bench press

10 x Dumbbell bent over row in-between each set @same weight.

Metcon (No Measure)

Kneeling hammer curl to press

4 x 10

90 rest

Metcon (No Measure)

3 -Way Dumbbell Raises

10 x Upright rows

10 x Front raise

10 x Lateral raise

(Light & controlled weight)