Announcements
Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash
CrossFit Inventive – Bullet Proof
Warm-up
1 min machine
Banded Upper
With light dumbells
10x
1 Lateral Raise
1 Front Raise
1 Upright Row
10 Scap Pulls
Weighted Chin Ups (4xMax Reps)
Use Underhand Grip
Use Bodyweight if necessary or use a band if you can’t get more than 5 reps each set.
Dumbbell Lateral Raises (3×15)
Same weight for 3 sets
Rest 90sec between sets
Barbell Upright Row (3×12)
Same weight for 3 sets
Rest 90sec between sets
DB Hammer Curls (3×15)
Elbows tuck by side
Palms facing each other
Wrists locked
Tight core, Don’t sway
Bring to full extension at the bottom
Same weight for 3 sets
Rest 90sec between sets
Standing Barbell Calf Raises (3×15)
Same weight for 3 sets
Rest 90sec between sets
