CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

Wrist circles

small arm/large arm circles F/B

2 lap bear crawls

4 laps (2 each) will barrow walks

10 slow wall squats/arms locked out

10 Tempo Push-ups:

@3 eccentric/Explode up


Dumbbell Flat Bench Press (10-9-8-7-6-5-4-3-2-1 @2×22.5/15kg)

*Complete 1 rope climb in-between each set .

=55 reps

Metcon (Weight)

3 sets:

8 Double KBS@2×16/12

8 Alt Reverse Lunges

45 sec static wall squat/KB’s racked

90 sec rest

*same weight throughout. DB’s are not to touch the ground the entire set.

Metcon (No Measure)

5 sets:

5 strict T2B

60 sec rest


strict Knee raises with 5 sec hold each rep