CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
20 Banded Good Mornings
20 Banded Pull-aparts
10 Banded Press
10 Banded Rows
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Barbell Landmine Press (Weight)
3 Sets 8 Reps each arm
3 Way Dumbbell Shoulder
1 Rep Of each Movement x 10
3 Sets 30 Reps
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.
Dips (3 Sets Max Reps)
Complete 3 Sets Max reps on stationary Dip Bars.
Rest 2 minutes between sets.
Coach will give subs on the day.