CrossFit Inventive – Bullet Proof

Warm-up

3 sets:

Overhead dumbbell carry/front rack carry

3 sets:

5 single arm ring rows

5 HRPU

10 red banded pull aparts

10 GHD Back ext

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Metcon (No Measure)

UNIlLATERAL DUBBELL SUPER SETS:

10 x Fat bench x E/S

10 x Bent over row E/S

10 x Shoulder press E/S

x 4 sets

Metcon (No Measure)

Dumbbell Triplet of:

standing Zottman curls x 10

Standing hammer curls x 10

Rest 30 seconds into max Bench dips.

90 sec rest

Metcon (No Measure)

4 x 20 ON/40 OFF

Lang hang rope holds