CrossFit Inventive – Bullet Proof

Warm-up

2 sets:

Red Banded:

10 x strict press each side

20 x seated rows

10 x Single arm lat-pulldown E/S

10 GHD Back ext

Metcon (No Measure)

Shoulder stability/strength

4 x 20m single arm front rack + overhead KB-carries

Metcon (AMRAP – Reps)

30 x Under hand strict pull-ups

5 minute cap

Aim to perform consistent small sets with minimal rest.

Metcon (Weight)

Super set x 4 sets.

2 x kettlebell bent over rows 2 sec pause at chest x 10 reps

2 x Kettlebell Russian swings x 12 reps

90 sec rest