CrossFit Inventive – Bullet Proof
Warm-up
30s Twisted Cross e.s
30s Puppy Dog Pose On Bench
1:00 Push-up Position Plank Hold (Active Scap)
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Close Grip Barbell Bench Press (Weight)
4 Sets 10 Reps
Close Grip On Bar to target the midline of the chest and triceps.
You may Build each set if you wish.
Rest as needed between sets.
Double Dumbbell Chest Flys (Weight)
4 Sets 10 Reps
Targeting Pecs. Start at full extension and bend your elbows as your lowering the dumbbells out to your side. Return the dumbbell back to full extension.
Weights should be moderate too heavy.
You may build each set or choose one weight.
Rest as needed between sets
Seated Military Press (Weight)
4 Sets 8 Reps.Using a barbell from the rack
Weights should be moderate too heavy.
make sure not to arch your lower back when pressing.
You may build each set or choose one weight.
Rest as needed between sets.
Dips
4 Sets 8-12 Reps
If you can’t use the stationary dip bars, do bench dips, 10-15 Reps.
Rest as needed between sets.