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