CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull-aparts
10 Banded pass throughs
10 Banded press
10 Banded Bicep Curls
1:00 Plank Hold on Hands
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Barbell Upright Row
4 Sets 10 Reps.
Build or stay at one challenging load.
90s Rest.
Dumbbell Lateral Raises
4 Sets 10 Reps.
Build or stay at one challenging load.
90s Rest.
Seated Double Dumbbell Hammer Curl Into Strict Press
Using 2 Dumbbells. Seated with DB’s Hanging by your sides. Curl the dumbbells to the top of your shoulders in the hammer held position, once the DB’s touch your shoulders, press them straight out until reaching full extension. Return slowly. Do not swing the DB’s to get momentum on the bicep curl.
4 Sets 10 Reps.
Build or stay at one challenging load.
90s Rest.
Dula Dumbbell Curl + Reverse Curl
4 Sets 10 Reps.
Build or stay at one challenging load.
90s Rest.
