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
