CrossFit Inventive – Bullet Proof
Warm-up
1 min row
Banded Upper
Frog 1.00
Glute 30s
20 Halo Glute Bridges
12 Reverse Lunges
Red Band:
10 Pull Aparts
10 Pass Throughs
10 Rows
10 Presses
Bulgarian Split Squats (4×8 each leg)
You may build through these sets
Rest 2min between sets
Supinated Barbell Row (3×10)
Palms facing forward
Shoulder width grip
Keep elbows close to body
Squeeze at the top
Same weight for all sets
Rest 90sec between sets
DB Front Raises (3×15)
Palms facing toward you
Slight bend in elbows
Raises both DB’s to chest level
Control DB’s Up and Down
Same weight for all working sets
Rest 90sec between sets
Double DB Skull Crusher (3×12)
Same weight for all working sets
Rest 90sec between sets
Super Set BB Bicep Curls/Reverse Curls (3×8 each movement)
Perform 8 reps regular grip BB bicep curls the immediately into 8 reps of Reverse grip BB Curls.
