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
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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
Scale:
strict Knee raises with 5 sec hold each rep
