CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Good Mornings
10 Banded Rows
20 Banded Pull aparts
10 Ring Bicep Curls
—
Barbell Row (4 x 8)
4 Sets 8 Reps
– You May Build Or Stay The Same Weight.
– Moderate Load.
– Rest as needed between sets.
Double Dumbbell Bent Over Flys (Weight)
3 Sets 12 Reps
– You May Build Or Stay The Same Weight.
– Light Loads on this lift.
– Rest as needed between sets.
Single Dumbbell Bicep Curl (Weight)
Holding one dumbbell at each end.
Make sure to return your elbows back to full extension.
4 Sets 10 Reps
– You May Build Or Stay The Same Weight.
– Aim for one heavy Dumbbell.
– Rest as needed between sets.
Barbell Bicep Curl 21’s (No Measure)
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.
3 Sets.
4 Sets 8 Reps
– Generally an empty barbell is more than enough on this piece.
– Rest as needed between sets.
