CrossFit Inventive – Bullet Proof
Warm-up
3 sets:
10 nose bridges
15 tricep ext
10 Banded Chops E/S
1 wall walk
20m Overhead Double KB carry (light)
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Metcon (No Measure)
CORE
3 sets:
10 x OH Plate sit-ups
20 x Plate Hollow fluter kicks
20 x Alt Cross body V-ups
30 sec rest
Metcon (No Measure)
Double Dumbbell complex
3 sets:
8 x Bent over rows
8 x hang clean
8 x Atl strict press
90 rest
Metcon (No Measure)
12 min EMOM:
1- 5 Box HSPU push-up with DB’s
2-Even: 20 sec L-Rope hang
3- 15 sec E/S star side plank
Metcon (No Measure)
For Quality:
30 renegade rows