CrossFit Inventive – Bullet Proof
Warm-up
(Today Focus is whole Body)
20 Banded Pull-aparts
10 Scap Push-ups
20 Halo Glute Bridges
20s Active Hollow Hang/Hollow Hold
20 Banded Good Mornings
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Kettlebell Gorilla Row (4 Rounds for weight)
4 Set Alternating Using 20 total reps. (10 e.s)
2 Kettlebells.
Hinge at the hips getting your chest parrallel to the floor.
To start, row both KB’s to to the lower rib cage keeping elbows in tight.
Hold 1 KB By our side, returning the other one back to the floor for a light touch & go rep. Bring it back to the rib cage, repeat on the other side.
Keep alternating for the designated rep range.
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 Sets 10 Reps
Rest as needed between sets.
Bulgarian Split Squats (3 Rounds for weight)
One foot on the bench. Front Leg roughly 90 degrees in front of you.
Squat down until the back knee is just off the ground or makes a light touch.
Repeat for the designated rep range on each leg.
Only holding weight if it’s been programmed.
Today we will complete body weight reps on the BSQ Super Set with 15 Halo Glute Bridges.
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.
3 Sets 10 Reps
