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)

——————–

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