CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

Red banded:

pull-aparts x 20

pass throughs x 10

Strict press each side

10 x Tempo push-ups 3 down fast up

Bench Press (5 x 5 90 sec rest)

Build up and complete 5 sets of 5 reps at the same weight

Metcon (Weight)

3 sets of 20 of each (super set)

Barbell Bicep curls @20/15kg

Plate skull Crushers @20/15kg

Weighted strict push-ups

Complete a whole set so your partner can help.

Metcon (Weight)

With 1 dumbbell @AHAP:

complete 5 sets of single arm overhead dumbbell carries x 20m each side. Rest 60 seconds

Metcon (No Measure)

Core:

4 sets:

20 plate twist @20/15kg

40 elbow knee cycles

minimal rest between sets