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