CrossFit Inventive – Bullet Proof
Warm-up (No Measure)
30 red banded pull-aparts
20 red banded pass throughs
30 red banded tricep extensions
With a partner:
3 x 8 slow/strict ring rows
Bench Press (8 x 3 with 90 sec rest )
Find a Mod-heavy weight that you can manage for 3 sets 8 reps.
No more than 90 sec rest between working sets.
Metcon (No Measure)
8 Min EMOM:
ODD: 10 x Dumbbell Bent Over Row
EVEN: 8 x Dumbbell Strict Press
Use two Dumbbells for both movements and the same DB weight for both movements.
*Make sure both movements are strict.