CrossFit Inventive – Bullet Proof

Warm-up

Two Sets:

KB Halos x 5 each direction

Single-Leg Deadlifts x 5 each side

10 KB Handle tap

Metcon (No Measure)

3 Sets:

10 Single arm KB strict press

10m Bottoms up KB carry

10 Single arm KB strict press

10m Bottoms up KB carry

60 rest

Dumbbell Flat Bench Press (Tempo: 4 x 8)

Tempo: A3X1

Metcon (No Measure)

4 set super set:

10 Barbell bent over row 3 sec pause

10 barbell bicep curls

10 GHD sit-ups

60 rest