CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull-aparts
10 HRPU
30s DeadHang Pull-up Bar
20 Banded Rows
30s Plank Hold
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Dumbbell Flat Bench Press
12-10-8-8-10-12
Double Dumbbell Reverse Front Raises (3 Rounds for weight)
The same as a standard front raises except we are facing palms up on the dumbbells and bring them to chin height.
4 x 12
Build or stay at one load.
90s rest
Kettlebell Gorilla Row (4 Rounds for weight)
4 x 16
90s Rest
Barbell Upright Row
Build or Stay one load
Super Set BB Bicep Curls/Reverse Curls (4 x 10 of Each)
Weighted Bench Dips
Palms on bench
Feet straight out in front
Squeeze shoulder blades together
Drop hips straight down until elbows at 90deg
3 x 10 @AHAP