CrossFit Inventive – Bullet Proof
Warm-up
1 Min bike
Spiderman 30sec
Glute 30sec
Twisted Cross 30 sec
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
1 Lap of Banded walking lunges
Bulgarian Split Squats (4×10 (each leg))
Same weight for 4 sets
Rest 2 min in between sets
Supinated Barbell Row (3×10)
Same weight for 3 sets
Rest 90seconds 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 for all sets
Rest 90seconds between sets
Leaning Lateral DB Raises (3×15 (each arm))
Same weight for all sets
Rest 90seconds between sets
Zottman Curls (3×10)
Same weight for 3 sets
Rest 90seconds between sets
