CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

50 x banded pull-aparts

3 x 10 banded crab walks

Then start together:

100 x hollow rocks, every time you break, stop and complete 10 strict push-ups.

Bench Press (100 reps for time)

Advanced @60/40kg

Intermediate @50/35kg

Beginner 40/30kg

Partner may not spot you through reps, only assist your failed rep. Make sure you do have a spotter.

Keep going until you get your 100 reps done! Then your partner goes.

Metcon (Weight)

Super Set: (4 sets)

with 2 x Dumbbells-

10 x Lateral raises

10 x Front raises

10 x Strict press

Chose a weight that you can manage all three movements unbroken.

2 mins rest

Metcon (No Measure)

Finish with a solid green banded shoulder and pec stretch out.