CrossFit Inventive – Bullet Proof

Warm-up

3 SETS:

10 BANDED LAT PULL-DOWNS

10 BANDED TRICEP EXT

20 ALT SHOULDER TAPS

20 PLATE TWIST @10/5KG

Dumbbell Flat Bench Press (4 x 20 Alternating 90 seconds rest)

Using two dumbbells, build to the same weight for all 4 sets.

Metcon (No Measure)

6 min emom:

6 strict ring dips

Metcon (No Measure)

4 SETS:

3 WAY DUMBBELL SHOULDER

10 x front raises

10 sie raises

10 upright rows

THIS WILL ONLY REQUIRE 2 LIGHT DUMBBELLS

Metcon (Time)

FOR TIME:

100 BARBELL BICEP CURLS@20/15KG

5 PUSH-UPS EVERY TIME YOU BREAK

GET STRAIGHT BACK ON THE BAR!