CrossFit Inventive – Bullet Proof
Warm-up
10 “Slow” Alt Shoulder Taps
30s Plank Hold
15 Banded Bent Over Rows
5 HRPU Down Slow/up Fast.
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Banded Lat Pulldowns (3 x 15 )
Sitting on a bench, lean back slightly, pulling the band to the top of your chest with an overhand grip. Engage your lats while pulling elbows down and back.
1 minute rest between sets.
Dumbbell Bent Over Row (4 x 8 )
4 Sets 8 Reps Each Arm.
You may use a bench to lean on. Make sure to keep a neutralspine.
(Mod/Heavy Load)
90s Rest between sets.
Bottom’s Up Kettlebell Press
4 x 6 each Arm
Lighter Loads. This is more about wrist & shoulder stability.
Rest as needed between sets.
Single Dumbbell Bicep Curl/Plate Skull Crushers (4 x 10/10)
Super Set:
Single Dumbbell Bicep Curl
Straight Into…
Plate Skull Crushers
10 Single DB Curls (Heavy)
straight Into:
10 Plate Skull Crushers (Mod/Heavy)
90s Rest between sets.
