CrossFit Inventive – Bullet Proof
Warm-up
Groups of 3:
3 x 20 arms only AD handle push-pull (mod pace)
10 x Banded Pull throughs
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Metcon (No Measure)
Posterior Chain
3 sets:
8 Barbell Bent Over Row (M/H)
10 Dumbbell Bent Over Flys (L)
10 Single Arm Dumbbell Upright Rows (M)
*Move from one exercise to the next with minimal break.
Rest mins after last exercise.
Metcon (No Measure)
12 min EMOM:
Odd: 4 L-Ring Pull-ups
Even: 10 Hollow rocks
Scale by sitting in band.
Metcon (No Measure)
Barbell Bicep Curls @20/15kg
30-20-10
1:1 With Partner
