CrossFit Inventive – Bullet Proof
Warm-up
30 red banded face pulls
20 red banded Tricep ext
10 red banded Press each side
20 red banded bent over rows
10 Strict Push ups
Then:
With Light weight:
5 Double Dumbbell Sumo Deadlifts
10m Double Dumbbell Overhead Carry
5 Double Dumbbell Prone Rows
Bench Press (12 mins to establish a 3RM)
UYse the fort 6 mins to build, the back 6 mins to rest around the heavier lifts.
Metcon (No Measure)
3 Giant Sets:
15 Double Dumbbell Sumo Deadlifts
10m Double Dumbbell Overhead Carry
15 Double Dumbbell Prone Rows
10m Double Dumbbell Overhead Carry
Rest as Needed Between Sets
* Choose dumbbell weights that are challenging, but loads that allow you to complete each set without stopping.
* You can use different dumbbell weights for each movement if you need to
Metcon (No Measure)
Midline:
3 Sets:
20 plate Twist
20 Ankle Taps
20 Elbow Knee Cycles
20 Sec Hollow Hold
20 sec Plank Hold
Rest as needed between sets.
Aim to keep sets unbroken.
