CrossFit Inventive – Bullet Proof

Strict Pull-ups (EMOM x 3 reps under hand grip)

No Kip!

Start movement at full extension, activate scapulars drawing them down your back as you pull your chin to and above the cross bar. Lower back to full extension of the arms before dropping off the bar.

Metcon (Weight)

Super set:

4 x 10

Dumbbell front raises

Dumbbell lateral raises

90 sec rest

Metcon (Weight)

Suite case + Over head DB carry

2 x 200m

2 mins rest