CrossFit Inventive – Bullet Proof
Warm-up
Couch 1min e.s
Glute 30sec e.s
5 Inchworms 1 Push up
2 laps Halo monster walks
2 laps of walking lunges
Red Band
10 Pull Aparts
10 Pass Throughs
10 Rows
10 Tricep Pull Downs
Bulgarian Split Squats (4×10)
Same weight for all working sets
Rest 2 min between sets
Barbell Row
Same weight for 3 sets
Rest 90seconds 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 all sets
Rest 90 seconds between sets
Supinated BB Front Raise + Reg Grip Front Raise (3×8)
Supinated=Palms facing forward
Pronated=Palms facing toward you
3 sets of 8 reps in EACH position (16 reps total)
Complete 8 reps with palms facing out then immediately turn palms toward you and complete 8 reps
Rest 2 min between sets
Cross Body DB Curls (3×10)
Keep elbow stationary
Wrists locked
Bring DB to chest
Don’t swing DB
Same weight for 3 sets
Rest 90seconds between sets
Barbell Skull Crushers (Reverse Grip) (3×10)
Underhand grip
Keep elbows tucked in at side
Bring bar to just above forehead
Squeeze at lockout
If you do not have the flexibility for reverse grip, just useregular grip.
Same weight all sets
Rest 90 seconds between sets