CrossFit Inventive – Bullet Proof

Warm-up

3 Sets:

150m row

5 burpees no jump

6 Alt Reverse lunges

6 KB/DB strict press E/S

6 Ring rows

20 banded tricep Ext

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Metcon (No Measure)

Super set.

For quality complete:

10-8-6-4-2 reps of:

DB floor press

DB Bent over row

*Using two DB’s

*Use same weight for both movements and choose a weight were each set of each movement can be completed unbroken.

*Only using minimal rest, enough so you don’t fail but your able to keep moving.

Metcon (No Measure)

Super Sets x 4 Sets of:

20 second L-ring hold straight into:

15 Tricep Box Dips.

2 mins rest after the dips are complete.

*Keep back close to the box while dipping.

Metcon (No Measure)

4 Sets:

10 x Dumbbell Hammer curls

90 rest.

*Use same weight for the 4 working sets.

*No swinging the hips to curl the dumbbells up.