CrossFit Inventive – Bullet Proof
Warm-up
Red banded:
30 Lat pull downs
30 Tricep ext
30 Face pulls
10 pass throughs
10 Press E/S
———–
Shoulder Stability
4 x 20m each side:
Single arm overhead Dumbbell carry
Increase weight each set if possible.
———-
Metcon (No Measure)
4 sets
SUPER SET:
10 Dumbbell flat bench press @AHAP
INTO
50M Deadball Carry @stomach
2 mins rest between sets
Metcon (No Measure)
3 Sets:
3 Way Dumbbell Super Set:
Front raise
Side raise
Upright row
x 10 reps of each.
Stay light & unbroken
90 rest between sets
Metcon (No Measure)
12 min emom:
Odd: 3-5 dips (stationary or rings)
Even: 10 Barbell Bicep curls @20/15kg
