CrossFit Inventive – Bullet Proof
Warm-up
10 Banded Pull aparts
10 Banded Rows
10 Bended Press
10 Single DB Lateral Raises 4s Eccentric each rep. (light) Use light plate if needed.
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Kettlebell Dead Stop Rows
4 x 10 Each Side
Challenging Load.
Row The KB to your Rib Cage and Pause for 2 seconds. (Dead stop position)
Make sure to control the eccentric phase.
90s Rest between sets.
Dumbbell Lateral Raises (4 x 12)
4 x 12 Each Side
Single DB Lateral Raise.
Focus on one arm at a time.
Choose a challenging load.
90s Rest
Bottom’s Up Kettlebell Press (4 x 10)
4 x 10 e.s
Using One KB. Hold the handle, start with your elbow facing forward andpress while keeping the kettlebell balanced.
Working wrist and shoulder stability!
90s rest.
Single Dumbbell Bicep Curl/Plate Skull Crushers
Super Set:
Single Dumbbell Bicep Curl
Straight Into…
Plate Skull Crushers
Holding one dumbbell at each.
4 x 10 Reps of each.
90s Rest.