CrossFit Inventive – Bullet Proof
Warm-up
red band:
10 internal/external rotations each side
20 pull aparts
10 pass throughs
10 Strict push-ups
10 Stationary lunges each leg
—————-
Bench Press (10 Mins to build to a heavy 5 reps)
Lets all have a play with a 5rm Masters HQ Style
Metcon (No Measure)
3 Sets
12 Alternating KB-Z Press
12 Banded KB Lunges (6 E/S)
32 Banded Face Pulls
90 rest
Metcon (No Measure)
12 Min EMOM:
1- 3-5 ring dips
2- 10 DB Hammer Curls
3- Barbell BOR x 15 @20/15kg
4 sets
Metcon (No Measure)
Midline:
3 Sets:
16 Flutter Kick on rings
20 Plate twist (Heavy)
20 GHD Sit-ups
Rest as needed
