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