CrossFit Inventive – Bullet Proof
Warm-up
Cycle through:
30 sec twisted cross each side
30 sec puppy dog pose
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30 red banded pull-aparts
30 Alt Shoulder taps
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10 x Wall slides
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Metcon (No Measure)
4 x 8 Tempo Dumbbell Bench Press @30X1
90 rest
Metcon (No Measure)
4 x 10 each side of:
1 single arm Dumbbell Row with 1 Single arm DB Hold.
90 rest.
Metcon (No Measure)
4 Rounds for Quality:
Accumulate 60 sec Hollow hold
15 KB-Side Oblique crunches E/S @AHAP
60 sec Super man Hold
30 Russian Plate Twist @20/15kg
30 sec Side Plank each side
