CrossFit Inventive – Bullet Proof

Warm-up

Med ball warm-up:

3 rounds:

8 Med ball Good Mornings

5 Shoulder med ball reverse lunge each side

5 Shoulder med ball squats each side

5 single arm med ball push-ups each side

—————–

3 x 10 L-knee tucks (boxes)

Dumbbell Flat Bench Press (Alt 4 x 20 @AHAP 90 rest)

Metcon (No Measure)

Super set:

Single arm DB Bent over row x 15 each side @AHAP

into:

20 empty bar bicep curls

90 rest

Metcon (No Measure)

3 sets Max rep stationary dips

into 12 rainbow medball slams