CrossFit Inventive – Bullet Proof
Warm-up
1 min Bike
Spiderman lunge 30s e.s
Glute 30 e.s
Twisted Cross 30s e.s
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
1 Lap banded walking lunges
Bulgarian Split Squats (3×10)
Same weight for all sets
Rest 2min between sets
Seal Rows (3×10)
With elevated bench (on two boxes)
Keep elbows tucked at side
Squeeze at the top of rep
Bring to full extension
Focus on lats
Same weight for all sets
Rest 90sec between sets
Incline DB Fly (3×12)
Arms fully extended at top
Palms facing each other
Bring DB’s to side
Slight bend in elbows at the bottom
Bring arms back to full extension at the top
Same weight all sets
Rest l90sec between sets
Incline Tate Press (3×10)
Holding 2 DB’s palms facing forward
Lower DB head to chest so that knuckles face each other
Press out to full extension
Keep palms facing forward throughout
Same weight for all sets
Rest 90sec between sets
Single DB Hammer Curl (3×15)
– Holding 1 DB out in front
– Interlock fingers
– Curl and squeeze at the top of each rep
– Lower to partial extension
Same weight for all sets
Rest 90sec between sets