CrossFit Inventive – Bullet Proof

Warm-up

Two sets of:

Single-Arm Ring Row x 12 reps each arm

Rest 20 seconds

Banded Lat Pull-Downs x 20 reps

Rest 20 seconds

Headbut push-ups x 10 reps

Rest 20 seconds

Metcon (No Measure)

4 sets:

10 double DB bent over rows

3 inchworm 1 push-up

10 side plank pulses each side

20 Alt push-ups shoulder taps

no rest

Metcon (3 Rounds for reps)

3 sets of Max rep weighted push-ups

2 mins rest

Metcon (No Measure)

5 sets super set:

10 x banded russian KBS

10 x GHD sit-ups

90 rest