CrossFit Inventive – Bullet Proof

Warm-up

20m banded monster walk

20m crab walk

10 banded glute bridges

20m bear crawl + 5 push-ups each end

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tabata:

L-ring hold

KB Hallows

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Metcon (No Measure)

With a partner complete:

21 Barbell flat bench @70/40kg

3 rope climb

15 Barbell flat bench

2 rope climbs

9 Barbell Flat bench

1 rope climbs

*Partner 1 complete 21 bench plus 3 rope climbs, Partner b is a spotter. Partner B completes the same while partner A spots the bench press.

Metcon (No Measure)

4 set super set of:

20 banded tricep ext

10 DB Hammer curls

60-90 rest