CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
10 Scorpions F/B
5 Inchworms 1 Push Up
Red Band
20 Pull Apart
10 Pass Throughs
10 Rows
10 Curls
10 Tricep Extensions
Single Arm Arnold Press (3×10)
Hold dumbbells slightly above shoulders w/palms facing you
and elbows pointing to floor
Press DB’s overhead while rotating until palms facing forward
Return to starting position
Same weight for 3 sets
Rest 90sec between sets
Incline Seal Rows (3×12)
Palms facing toward each other
Elbows tucked at side
Squeeze at the top of the rep
Bring to full extension
Same weight for 3 sets
Rest 90sec 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 90sec between sets
Super Set BB Bicep Curls/Reverse Curls (3×8 reps each movement)
Perform 8 reps with regular underhand grip and then immediately reverse grip (overhand) and perform another 8 reps
Same weigh for 3 sets
Rest 90 sec between sets
Tricep Pull-Down (Underhand) (3×15)
– Place band on pull up bar
– Place broomstick through band
– Using an underhand grip
– Keep elbows tucked at side
– Pull down to full extension
Rest 90sec between sets
Weighted Plank Hold (3 sets of 1 minute hold with 1 minute rest)
Choose own weight