CrossFit Inventive – Bullet Proof
Warm-up
30 red banded lat pull-downs
30 red banded tricep extensions
30 pull aparts
3 rounds:
5 narrow grip push ups
5 hands beside chest push ups
5 wide grip push-ups
Then:
5 sets-
5 min running clock:
20 sec L-hang
40 sec rest
Metcon (Weight)
4 sets 8 reps:
Dumbbell seated strict press on the floor .
*Not heavy. Keep feet off the grounds using your core to balance.
90 sec rest.
Metcon (No Measure)
12 min EMOM
ODD
5 x Rings rows @31X1
EVEN: 3-5 x L- Pull-ups
Metcon (Time)
400m farmers carry @2 x 24/16kg
Each drop complete 5 push ups + 10 air squats
Kettelbell farmers Carries
