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