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.
