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