CrossFit Inventive – Bullet Proof

Warm-up (No Measure)

With Red Band:

10 x banded pull aparts

10 x banded pass theoughs

10 x bnaded ahoulder presE/S

10 x banded push-ups

20 x banded tricep ext

20 x banded lat pull-down

Dumbbell Flat Bench Press (4 x 8 tempo @3X2)

3 second essentric

X = explode up

2 seconds rest at lockout

Take 90 sec rest between working set.

Dumbbell Hammer Curl Press (Unilateral 4 x 8 each sid @AHAP)

Chose a weight that’s challenging with good form!

90 sec rest between each set.

Metcon (Time)

400m Farmers Carry

@ 2 x 32/24kg Kettlebells

Each time you put them down stop and do 10 push-ups

Metcon (Time)


1 set-

50 x V-Sits

50 x ankle taps

50 x elbow knee cycles

60 sec plank hold