CrossFit Inventive – Bullet Proof
Warm-up
2 Rounds:
10 x Banded Int/Ext Rotations
10 Scap Push-ups
10 Scap Pull-ups
10 Bench Dips
5 Strict Push-ups
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Dumbbell Flat Bench Press (3 x 8)
Elbows around 45 degree angles.
Meat the Dumbbells together at full extension.
Use the first set as a warm-up then 3 x 8 @same weight.
Rest as needed between sets.
Dumbbell Close Grip Flat Bench Press (Weight)
Both Dumbbells are together throughout the movement.
3 x 15
Moderate weight.
You may buildor stay the same weight.
Rest as needed between sets.
3 Way Dumbbell Shoulder
1 Rep Of each Movement x 10
3 x 10/10/10
This is light high rep set.
Usually the same weight for each set.
Laying Single Dumbbell tricep Extensions (Weight)
3 sets 10 Reps.
Rest as needed between sets.