CrossFit Inventive – Bullet Proof
Warm-up
4 laps Banded Crab walks
2 laps single leg SLDL walk
30 Banded Pull aparts
10 Press E/S
10 HRPU
10 Hollow Rocks
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Metcon (No Measure)
3 Sets:
16 Dumbbell Front Rack Step back Lunges (Foot Elevated)
30 Sec Plate Hollow Hold
2 mins rest
Metcon (No Measure)
Dumbbell Flat Bench Press
3 Sets of 30 reps
Metcon (No Measure)
3 Sets:
7 Renegade Rows
Max Effort Ring L-Sit
2 min rest
1 Renegade row= 1 push up
1 row left, 1 row right arm
