CrossFit Inventive – Bullet Proof
Warm-up
BANDED
Face Pulls x 20
Tricep Ext x 20
Banded Press x 10
Scap Push-ups x 20
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Dumbbell Close Grip Flat Bench Press (Weight)
Both Dumbbells are together throughout the movement.
4 x 10 Reps
Increase or stay the same weight.
Rest as needed between sets.
Double Dumbbell Chest Flys (Weight)
4 x 10 Reps
Increase or stay the same weight.
Rest as needed between sets.
Double Dumbbell Reverse Front Raises (3 Rounds for weight)
The same as a standard front raises except we are facing palms up on the dumbbells and bring them to chin height.
4 x 10 Reps
Increase or stay the same weight.
Rest as needed between sets.
Barbell Upright Row (3 x 10)
3 x 10 Reps
Increase or stay the same weight.
Rest as needed between sets.
Laying Single Dumbbell tricep Extensions (Weight)
4 x 10 Reps
Increase or stay the same weight.
Rest as needed between sets.
