CrossFit Inventive – Bullet Proof
Warm-up
20 Scorpions F/B
5 Inchworm 1 Push up
10 Single Leg KB RDLS e.s
10 Split Squats e.s
10 Single Arm KB Rows e.s
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Bent Over Row (4 x 10 Barbell)
You can build each set or choose one weight.
Record heaviest set.
Keep Elbows in while brining the bar towards your lower rib cage.
No hinging up and down through the hips. Keep each rep slow and steady.
Rest as needed between sets.
Double Dumbbell Bent Over Flys (Weight)
3 x 12
Lighter weights.
Target area: Rear Delts
GHD Hip Extensions (No Measure)
3 x 10 Reps
SUB For GHD:
3 x 10 Dual DB Stiff Legged Deadlifts.
3 x 15 Active Supermans
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.
