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

——————

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.