CrossFit Inventive – Bullet Proof
Warm-up
1 min Row
Pec stretch on Upright
Lat stretch on upright
Red Band:
10 Pull Aparts
10 Rows
10 Bicep Curls
10 HRPU’s
Reverse Grip Barbell Bench Press (4×10)
2 or 3 building sets then
Same weight for 4 sets
Rest 2 min between sets
Leaning Lateral DB Raises (3×15 each arm)
Same weight for 3 sets
Rest 90 seconds between sets
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 90 sec between sets
Zottman Curls (3×10)
Same weight for 3 sets
Rest 90sec between sets
Single DB Skull Crusher
Keep elbows tucked and locked
Lower DB to back of head
Full extension at the top
Keep upper arm 90deg to ground throughout
Same weight for 3 sets
Rest 90 sec between sets
