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