CrossFit Inventive – Bullet Proof
Warm-up
2 Rounds:
20 Banded Pull aparts
10 Single Arm KB Bottoms up Flat Bench e.s
—
Dumbbell Flat Bench Press
For Quality:
10-9-8-7-6-5-4-3-2-1
Super Set with:
10-9-8-7-6-5-4-3-2-1
Scap Push-ups
*Aim for the same dumbbell load for all sets.
* Goal is to move through with minimal rest, completing each set unbroken.
Dumbbell Hammer Curl Press
Using 2 DB’s
* Movements must be strict.
* No swinging the dumbbellsup for the Curl. Press is Strict Press Only.
Barbell Bicep Curl 21’s (No Measure)
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.
Stationary Dips
50 Reps With Minimal Rest.
Make sure reps are quality.
