CrossFit Inventive – Bullet Proof
Warm-up
2 Rounds with each round unbroken if possible:
15 Barbell Bent Over Rows
15 Push Press
10 Stationary Split Squats e.s (BB in Back Rack)
10 BB Bicep Curls
Rest 1:00
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Barbell Inverted Rows
Keep body tight and straight throughout the movement.
To make it harder, place heals on a bench.
Seated Dumbbell Hammer Curl Into Strict Press
Using 2 Dumbbells. Seated with DB’s Hanging by your sides. Curl the dumbbells to the top of your shoulders in the hammer held position, once the DB’s touch your shoulders, press them straight up until reaching full extension.
Return slowly. No swinging the DB’s back up.
90s rest between sets.
Super Set: 8 Stationary Split Squats e.s Straight Into 12 Plate Calf Raises (20 total reps each set.)
You may add load to the split squat if you wish or stay body weight.
Use a 20/25kg plate to perform calf raises on.
Super Set BB Reverse Curls/BB Bicep Curls
4 x 10 of each.
Empty BB for Reverse curls.
Load the BB Bicep Curls if you wish.
