CrossFit Inventive – Bullet Proof
Warm-up
Pec stretch on upright 30s e.s
Lat stretch on upright 30s e.s
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
10 Push Ups
DB Incline Bench Press (4×12)
Same weight for all 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 all 3 sets
Rest 90sec between sets
Single Arm Arnold Press (3×8 reps each arm)
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 all 3 sets
Rest 90sec between sets
Single DB Bicep Curls (21’s)
Same weight for all sets
Rest 90sec between sets
Single DB Skull Crusher (3×10)
Keep elbows tucked and locked
Lower DB to back of head
Full extension at the top
Keep upper arm 90deg to ground throughout
Same weight for all sets
Rest 90sec between sets
