CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
50 red banded pull-aparts
5 x single arm ring rows
each side x 3 sets
5 x single arm ring chest press each side x 3 sets
Bench Press (10-8-6-4-2)
Increasing weight\decreasing reps. each set needs to be as heavy as possible with good form!
Rest as needed between sets.
Bent Over Row (4 x 8 each side with unilateral static hold)
using 2 x KB’s
Metcon (No Measure)
Finisher:
4 sets:
Super set-
10 banded lat pull downs
10 barbell bicep curls@20/15kg
