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)
Core:
1 set-
50 x V-Sits
50 x ankle taps
50 x elbow knee cycles
60 sec plank hold