CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull-aparts
10 Banded Rows
10 Banded Press
Double Dumbbell Alt Bench Press & Bent Over Rows (Weight)
4 x 10 of each.
You May Build Or Stay The Same Weight.
Rest as needed between sets.
Seated Double Dumbbell Hammer Curl Into Strict Press (3 Rounds for weight)
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.
3 x 12
You May Build Or Stay The Same Weight.
Rest as needed between sets.
3 Way Dumbbell Shoulder (3 x 30)
1 Rep Of each Movement x 10
(Light Weight)
You May Build Or Stay The Same Weight.
Rest as needed between sets.
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.
3 Sets
You May Build Or Stay The Same Weight.
Rest as needed between sets.
Stationary Dips (5 x 10)
5 x 10
You May Build Or Stay The Same Weight.
Rest as needed between sets.
