CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull-aparts
15 Banded Rows
10 Banded Press
5 HRPU’s
—
Dumbbell Flat Bench Press
4 x 20
Super Set with:
20 Seated Shoulder Shrugs @same load as bench.
Build or stay at one challenging load.
90s rest.
Double Dumbbell Bent Over Flys (Weight)
4 x 15 @Light Loads
60-90s Rest.
Neutral Grip Dumbbell Front Raise
4 x 10
Build or stay the same load.
1 min rest.
Barbell Bicep Curls
10-8-6 Building…
Then Straight after your heavy 6 set, drop back to your 10 rep load and max out.
Single DB Skull Crusher
Keep elbows tucked and locked
Lower DB to back of head
Full extension at the top
Keep upper arm 90deg to ground throughout
3 x 12 @heavy load.
