CrossFit Inventive – Bullet Proof
Warm-up
1 min bike
Couch 1min e.s
Glute 30sec e.s
5 Inchworms 1 Push Up
Red Band
10 Pull Aparts
10 Rows
10 Curls
2 Laps Overhead Walking lunges
Bulgarian Split Squats (4×10 each leg)
Same weight for 4 sets
Rest 2 min between sets
Supinated Barbell Row (3×10)
Palms facing forward
Shoulder width grip
Keep elbows close to body
Squeeze at the top
Same weight for 3 sets
Rest 90sec between sets
Incline Partial DB Cleavage Cutters (3×12)
– Keep and squeeze DB’s together
– Lower to chest
– Press out and squeeze at the top of the rep
Same weight for 3 sets
Rest 90sec between sets
Barbell Reverse Curls (3×10)
Overhand grip
Keep elbows tucked at side
Squeeze at the top
Bring back to full extension
Same weight for 3 sets
Tricep Push-Downs (3 x Max reps)
Broomstick through a band (Purple or Green)
Underhand grip
Elbows tucked at side
Push down to full extension
Rest 90sec between sets