CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull aparts
10 Pass Throughs
10 Reverse Lunges
1:00 Plank Hold
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Chin-ups (AMRAP – Reps)
3 Sets 6 Reps.
Use bands if need be.
Dumbbell Bent Over Row (3 x 8 E.S)
Single Dumbbell. Use Bench to support body weight. Maintain a flat back.
Aim to go a bit heavier on this piece.
You may build or stay at one challenging weight.
Rest as needed between sets.
Double Dumbbell Bent Over Flys (Weight)
3 x 12
Using 2 DB’s, hinge forward at the hips maintaining a flat back.Chest parrallel to the floor. Start with straight arms, bending the elbows as you pull your shoulder bladed together.
Light to moderate weight on this piece.
3 Way Dumbbell Shoulder (3 x 30 Reps.
(Light/Moderate Weights)
2 Rep = Lateral Raise/Front Raise/Upright Row.
2:00 mins rest between sets. )
1 Rep Of each Movement x 10
Metcon (No Measure)
3 Set Super Set:
15 Banded Tricep Ext
15 Empty Barbell Bicep Curls
