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.
