CrossFit Inventive – Bullet Proof
Warm-up
1 Min Row
1 Min Plank
20 Pull Aparts
10 Pass Throughs
2 Rounds with light DB
5 Lateral Raises
5 Upright Rows
5 Hammer Curls
5 Strict Press
5 Tricep Extensions
Standing Banded Abduction (3×15 each leg)
Place band at bottom of upright and put outside leg through band
Keep core tight and chest tall
Focus on Glutes
Bring band out as far as possible
Control back to start position
Rest 90sec between sets
Seated DB Military Press (4×10)
Same weight for 4 sets
Rest 90sec between sets
Single Arm DB Upright Row (3×10 each arm)
Tight core
Palms facing body
Pull DB as high as possible ensuring elbow remains above DB
Control the lowering of the DB
Same weight for 3 sets
Rest 90sec between sets
Barbell Skull Crushers (3×12)
Keep elbows tucked at side
Bring bar to just above forehead
Squeeze at lockout
Same weight for 3 sets
Rest 90sec between sets
Single DB Hammer Curl (3×12)
– Holding 1 DB out in front
– Interlock fingers
– Curl and squeeze at the top of each rep
– Lower to partial extension
Same weight for 3 sets
Rest 90sec between sets
Weighted Seated Knee Tucks (3×15)
Seated on the edge of a bench and gripping the sides
Feet together and extended out in front
Tuck knees to chest
Bring feet back to start position
Place a DB on ankles or bodyweight is fine
Rest 90sec between sets
