CrossFit Inventive – Bullet Proof
Warm-up
1 Min Row
Pec stretch on upright
Lat stretch on upright
Hamstring stretch on upright
Red band:
10 Pull Aparts
10 Pass Throughs
10 Rows
10 Curls
5 Inchworms + ! Push Up
Dumbbell Flat Bench Press (4×12)
Same weight for 4 sets
Don’t rush these reps
You should be going close to failure on each set
Rest 2 min between sets
Nordic Hamstring Curl (3×8-10 reps)
You can hold each others ankles or set up a bar with plates behind the uprights and pad knees, falling towards the door.
Incline Seal Rows (3×10)
Palms facing toward each other
Elbows tucked at side
Squeeze at the top of the rep
Bring to full extension
Same weight for 3 sets
Rest 90sec between sets
Barbell Reverse Curls (3×10)
Overhand grip
Keep elbows tucked at side
Squeeze at the top
Bring back to full extension
Same weight for 3 sets
Rest 90sec between sets
Tricep Push-Downs (3xMax reps)
Broomstick through a band (Purple or Green)
Overhand grip
Elbows tucked at side
Push down to full extension
Hopefully there hasn’t been too much chit-chat and you can fit these in! 😉
