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