CrossFit Inventive – Bullet Proof
Warm-up
10 Banded Pull-aparts
10 Banded Press
10 Banded Rows
20 Banded Tricep EXT
20 Scap Push-ups
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Incline Dumbbell Bench Press (4 x 10)
Build up to a challenging load and complete 4 sets same load.
90s Rest
Weighted Chin Ups
Use Underhand Grip
3 x Max Sets
Choose a load that allows allows minimum 5 reps each set.
Scale to max strict chin ups
2 mins rest
Seated Dumbbell Hammer Curl Into Strict Press
4 Sets 8 Reps
Build or stay the same load.
90s Rest
Barbell Reverse Curls
Overhand grip
Keep elbows tucked at side
Squeeze at the top
Bring back to full extension
4 x 10
Light Load
1 min – 90s Rest
Stationary Dips
Weighted Dips
5 x 5 Challenging Load.
Or 5-10 Body Weight Dips.