CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
10 Scorpions f/b
5 Inchworms 1 Push up
Red Band
20 Pull Aparts
10 Pass Throughs
10 Rows
10 Curls
10 Tricep Extensions
Arnold Press (4×10)
Hold dumbbells slightly above shoulders w/palms facing you
and elbows pointing to floor
Press DB’s overhead while rotating until palms facing forward
Return to starting position
Same weight for 4 sets
Rest 2min between sets
2 Position Landmine Row (3×16 each arm)
Regular Landmine row into
Lateral Landmine Row
8 reps in each position on each arm
You may build through these sets
Rest 90sec between sets
Incline Partial DB Cleavage Cutters (3×10)
– 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
Cross Body DB Curls (3×12 each arm)
Keep elbow stationary
Wrists locked
Bring DB to chest
Don’t swing DB
Same weight for 3 sets
Rest 90sec between sets
Tricep Pull-Down (Underhand) (3xMax)
– Place band on pull up bar
– Place broomstick through band
– Using an underhand grip
– Keep elbows tucked at side
– Pull down to full extension
Rest 90 sec between sets
