CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
3 sets:
10 red banded pull aparts
5 tempo push ups @3 down, fast up
5 DB strict press each side
4 sets:
20 sec On/20 sec Off L-ring Hold
Bench Press (Close grip bench 4 sets x 8 reps)
Build up and complete 4 sets of 5 reps close grip bench press. Target Triceps and Pecs
90 sec rest between sets.
Dumbbell Bent Over Row (4 x 10 each side using bench at same weight )
Metcon (Time)
With partner: For quality
2-20 barbell bicep curl 1:1
E.G. P1-2 reps, P2-2 reps, P1-4 reps, P2-4 reps etc until you both reach 20 reps.
Metcon (No Measure)
Core:
3 sets:
20 x sizzor kicks
10 x single arm KB over head sit-ups each side
60 sec rest
Choose own KB weight
