CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

4 sets:

20m DB over head carry@22.5/15kg

10m each way

5 slow/strict ring rows

5 x tempo push ups 3 down up fast

10 Stationary alternating reverse lunges

: Push-ups (4 sets 10 reps with 10/5kg plate 90 sec rest)

with a partner:

place a 10/5kg plate on across your upper back and complet 10 chest to ground strict push-up. Get you partner to keep the plate stable while your completeing the push-ups.

Ring Rows (Super Set x 4 sets. )

Complete a 20 second chin over bar hold, staright into 8 strict ring rows. rest 2 mins between sets.

Use a band if need be. No resting chin on the bar.

Metcon (No Measure)

With an empty barbell complete:

20 x Upright rows

20 x bent over rows

20 x behind the neck strict press

20 x reverse lunge steps (back rack position)

rest 2 mins repeat.

all movements should be slow and strict with good form. Try to only rest between exercises.