CrossFit Inventive – Bullet Proof

Warm-up

3 sets:

5 tempo push-ups

5 DB Strict press E/S

5 DB Row with shoulder rotation

5 Single leg SLDL E/S

—-

Midline:

Continuos Sets: x 3

20 sec Hollow Hold

20 sec Superman Hold

10 Hollow rocks

20 sec Superman Hold

60 rest

Metcon (No Measure)

Teams of 2

100 Barbell Bench Press

Reps must be split evenly so both partners get 50 reps each, can be done in any order.

RX+ = 70/50

RX= 60/40

Scale as needed.

Metcon (No Measure)

3 Sets:

50m Each way:

Kettlebell Suitcase carry with Front rack hold

Into

Single KB rows x 10 each side.

(2 mins rest)

Aim for heavy but manageable weight on both movements.

Metcon (No Measure)

Finisher:

100 Banded tricep extensions. Each break, complete 10 alternating shoulder taps in push-up position.