CrossFit Inventive – Bullet Proof
Warm-up
Static Midline:
30s Superman Hold
30s Hollow Hold
30s Superman Hold
30s Side Plank Hold e.s
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Supine GHD Hold (4 Rounds for reps)
30s On/1:00 Off x 3 Sets
Hold at weight plate at chest if you want to make it more challenging.
Barbell Row
4 Sets 8 Reps @challenging Load.
Build into a challenging 3rd & 4th set or stay at one challenging load.
Rest as needed between sets.
Banded Lat Pulldowns
4 Sets
Use A challenging band with an overhand grip. Complete 15 Reps.
Super Set With:
15 Dual Dumbbell Bent Over Fly’s
Rest 90s-2 mins between sets.
Dumbbell Pistol Carries
4 x 40m Unbroken @challenging Load.
Super Set With:
12 Hammer Curls @ Same Load.
2:00 Rest between Sets.