CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

Bullet Proof – Fri, Jun 16

CrossFit Inventive – Bullet Proof

Warm-up

Banded Upper

Red Band

10 Pull Aparts

10 Rows

10 Curls

10 Tricep Extensions

Single Arm Barbell Row (4×8 each arm)

You may build through these or same weight for all sets

Rest 2 min between sets

Barbell Bicep Curls (4×10)

Same weight for all sets

Rest 90sec between sets

Banded Decline Fly (4 x Max Effort)

Bands anchored high, Use overhand grip
Core tight slight bend in elbows
Keep arms stiff, pull down to just below chest level
Squeeze at the top of movement
Control bands back to start position
Rest 90sec between sets

DB Shoulder Swings (3×12-15 Reps)

These are front raises with a hammer grip (palms facing each other)
However we can use a little swing to get the DB’s up
Make sure you control the DB’s on the way down
Same weight for 3 sets

Rest 90sec between sets

Seated Single-Arm Tricep Extension (3×10)

Same weight for 3 sets

Rest 90sec between sets