CrossFit Inventive – Bullet Proof
Warm-up
Target Areas:
Posteria Chain.
– Lower Back
– Rear Deltoids
– Lats
– Biceps
—
20 Banded good mornings
10 Single Leg dB RDL’s e.s
10 Single DB Bicep Curls (hold each end of the DB)
—
GHD Hip Extensions (No Measure)
4 x 10
Rest as needed between Sets.
Underhand Grip Bent Over Rows (3 Rounds for weight)
Using a Barbell. 3 Sets 8 Reps.
Increase weight or stay the same.
Rest as needed.
Target: Lats/Bicep/Lower back
Double Dumbbell Bent Over Flys (Weight)
4 x 12
– You may Increase weight if you wish.
– Rest as needed between sets.
[Light/Moderate weight]
Dumbbell Hammer Curl/Bicep Curl Combo (3 Rounds for weight)
1 Hammer Curl Straight Into 1 Bicep Curl.
Keep repeating for the set rep range.
3 Sets 10 Reps (20 reps each set)
Rest as needed.
May build or stay the same weight throughout.