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