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