CrossFit Inventive – Bullet Proof

Warm-up

3 cycles:

Side plank rotations x 10 E/S into:

30 sec plank

30 rest

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3 x 6 Single arm ring rows

30 rest

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3 x 30 sec L-ring holds

30 rest

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Dumbbell Flat Bench Press (Unilateral 3 x 10 each side)

Holding both dumbbells, alternate the pressing 1-20 reps, 10 reps per side.

Dumbbell Bent Over Row (3 x 10 each side )

Holding both dumbbells, alternate the rowing 1-20 reps, 10 reps per side. Keep shoulders square.

Metcon (No Measure)

Super set:

8 Double KB seated press

20m Bottoms up kB carry

90 rest.