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