CrossFit Inventive – Bullet Proof
Warm-up
30 Banded Pull-aparts
10 Scap Push-ups
10 Banded Press [2 hands]
10 Banded Rows
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Double Dumbbell Alt Bench Press & Bent Over Rows (Weight)
3 Sets:
Start with 20 Alt DB Bench Press straight into 20 Alt DB Bent Over Rows.
You May use the same dumbbells or use two different weights.
Build each set if you wish.
[Rest 2 Minutes Between Sets]
Barbell Upright Row (4 x 10 Reps
Rest as needed between sets. )
You may build or stay at one weight.
Bottom’s Up Kettlebell Press (Weight)
Using a single Kettlebell complete 3 sets of 8 reps each side.
These are a complex movement. The bottoms up is to help with wrist stability. The stabilisers in your shoulders will also be tested. Keep this light and strict.
You may sit or stand.
Rest as needed between sets.
Metcon (No Measure)
Finisher
3 Set Super Set:
10 Bench Dips
20 Banded Tricep Extensions
[Rest as needed between sets}
