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)
