CrossFit Inventive – Bullet Proof
Warm-up
15 internal/external rotations
30 nosed bridges
10 pass throughs
10 press each side
Core:
Rotate none stop for 4 cycles of each: (2 mins)
hollow hold
superman hold
Metcon (No Measure)
3 Sets:
Seated Arnold Press
into
Max rep DB Flat Bench press
2 mins rest.
Metcon (No Measure)
4 sets:
10 Strict Bent over rows (bar only)
into
3-5 Strict underhand grip chin ups:
60 sec rest only.
Metcon (No Measure)
3 sets:
20 plate skull crushers
into
20 Barbell bicep curls
90 rest
