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