CrossFit Inventive – Bullet Proof

Warm-up

3 rounds:

30 sec Moderate pace Ski/bike

20 sec L-ring hold

10 Banded Lat-pulldowns

10 Banded Tricep ext

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Metcon (No Measure)

4 sets:

10 Double Dumbbell Bent over Rows

5 Underhand Strict pull-ups

90 rest

*Break the 5 pull-ups up if needed.

*Choose own weight for Bent over rows.

Barbell Upright Row (4 sets 10 reps)

Hold bar like sumo deadlift grip, bring bar to collarbone height, keeping elbows above the bar.

Metcon (Time)

FOR TIME:

10-1 DOWN BY 1’S

BARBELL BICEP CURLS @20/15KG

HEAVY PLATE TWIST