CrossFit Inventive – Bullet Proof
Warm-up
20 banded Pull-aparts
10 Banded Press
15 Banded Rows
10 Banded Bicep Curls
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Double Dumbbell Chest Flys (Weight)
4 Sets 10 Reps
Building
90s rest
Double Dumbbell Bent Over Flys (Weight)
4 Sets 10 Reps
Building or stay the same.
90s rest
Single Arm Arnold Press
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
4 x 8 Each side @challenging Load
90s rest
Dumbbell Shoulder Shrugs
4 Sets 10 Reps @AHAP
Building
90s rest
Beach Pump (No Measure)
Must be unbroken!! Cant put the DB’s down!!!
Light Double Dumbbell
10 DB Hammer Curls
10 DB Push Press
10 DB Upright Rows
10 DB Curls
10 DB Lateral Raises
10 DB Tricep Kick backs
Rest 2 minutes & repeat.
