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.