CrossFit Inventive – Bullet Proof
Warm-up
20 Banded pull Aparts
10 Pass Throughs
10 Banded Rows
10 Scap Push-ups
10 Air Squats
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Metcon (32 Minutes) (No Measure)
4 Rounds – Start a new exercise every 2 mins;
Dumbbell Goblet Squats x 8 reps – 1 sec pause at bottom of every rep (Challenging Load)
12 x Upright Rows (Barbell) @ Challenging Load
8 x Pause Bent Over Rows (Barbell) @ Challenging Load – 1 sec pause at top of every rep
12 x Lateral DB Raises @ Challenging Load
Metcon (3 Rounds for reps)
3 Rounds:
30 Alternating Dumbbell Bicep Curls
30 Banded Tricep Extensions, immediately into Max Effort Strict Push-ups
Rest 1MinuteBetween Sets.
* Score Total Push-ups Each Set.
