CrossFit Inventive – Bullet Proof

Warm-up

Green Banded Tricep stretch 60 each side

Green banded Pec stretch 60 each side

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1 round

40 Alt Shoulder taps

5 side plank reach throughs each side

10 Hollow rocks

20 sec super man hold

5 inchworm 1 push-up

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Bench Press

Build to a heavy set of 10 reps

Then complete:

3 sets of 15 reps @60% of the above established 10 reps.

Bent Over Row (3 sets 10 reps @same weight)

Build up and complete 3 stes 10 reps at the same weight for all three sets.

Metcon (No Measure)

4 Sets:

50m Deadball Carry @stomach

15 Russian KBS@24/16kg

5 Chin-ups

2 mins rest

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