CrossFit Inventive – Bullet Proof
Warm-up
“Kettlebell complex”
4 sets: (Increasing Kettlebell weights each set if possible)
8 Double KB SLDL
8 Double KB Hang Cleans
20m KB Over head carry + Front rack carry (10 each way)
Metcon (No Measure)
Super Set:
8 ring push-ups
10 Barbell Bent Over Rows
12 Dumbbell Side Raises
90 rest
Metcon (No Measure)
4 sets:
100m Dumbbell Farmers Carry (with 2 heavy Dumbbells)
20 Empty Barbell Bicep curls
Rest as needed
Metcon (No Measure)
Midline:
3 rounds
30 sec GHD Sit-up hold
straight into:
30-40 L-ring flutter kicks