CrossFit Inventive – Bullet Proof
Warm-up
30 red banded pull aparts
10 red banded pass throughs
2 x 10m Overhead banded walking lunges
30 red banded tricep ext
20 red banded lat pull-downs
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Metcon (No Measure)
15 min emom: (5 sets)
1- 5 x Single Arm DB Push Press each side @1×22.5/15kg
2- 5 x underhand grip pull-ups
3- 10 x Dumbbell Flat bench press @2×22.5/15kg
*scale above weights if needed.
Metcon (No Measure)
3 x 15 each side:
Single Leg Double Dumbbell Split lunge (back foot on bench)
90 sec rest.
Use same weight for all three sets.
Metcon (No Measure)
4 sets, super set:
15 Barbell bicep curls @20/15kg
20 heavy plate twist
90 rest.