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