CrossFit Inventive – Bullet Proof
Warm-up
Continuos effort:
30 Banded Nose bridges
30 Banded lat pull downs
30 Alt shoulder taps
30 Hollow Rocks
30 Sec Plank
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L-Ring Hold
4 sets:
20 sec On/40 sec Off
Metcon (No Measure)
3 Sets:
10 Single arm DB bench (L)
10 Single arm DB bench (R)
10 Single arm DB Row (L)
10 Single arm DB Row (R)
90 rest
Metcon (No Measure)
3 sets
Kettlebell Complex:
5 Double KB SLDL
5 Double KB swings
5 Double KB Hang Clean
100m Double KB Front Rack Carry
90 rest
Metcon (No Measure)
“Party Pump”
4 Sets 10 reps
Dumbbell hammer curls
60-90 rest
