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