CrossFit Inventive – Bullet Proof

Warm-up

RED BANDED NOSE BRIDGES X 30

RED BANDED PASS THROUGHS X 20

RED BANDED PRESS X 10 E/S

RED BANDED ROWS X 20

Bent Over Row (4 X 10 @AHAP)

3 Way Dumbbell Shoulder (1 x Lateral Raise 1 x Front Raise 1 x Upright Row)

1 Rep Of each Movement x 10

Metcon (No Measure)

3 Giant Sets:

20 Kneeling Arnold Press with Band Row (10 Each Side)

15 Weighted Hollow Rocks

10 Strict Pull-ups

Rest 2 Minutes Between Sets
SUBS

KNEELING ARNOLD PRESS WITH BAND ROW

No Band (if not available)

WEIGHTED HOLLOW ROCKS

No added weight

Slight bend of knees and/or arms, shortening the level (the longer, the more challenging)

STRICT PULL-UPS

Reduce reps

Band as required to meet the stimulus

Metcon (No Measure)

Finisher:

50 Banded Lat pull downs

50 Banded Tricep Ext

with minimal breaks