CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
Red Band
10 Pull Aparts
10 Pass Throughs
10 Presses
10 Rows
5 Inchworms 1 Push up
Single Dumbbell Bench Row (4×12)
1-2 Warm up sets
Same weight for all working sets
Rest 90sec between sets
Barbell Bicep Curls (4×12)
1 warm up set
Same weight for all working sets
Rest 90sec between sets
Barbell Front Raises (3×12)
Palms facing down
Hand at shoulder width
Raise bar to 90deg
Tight core, don’t sway
Same weight for all 3 sets
Rest 90sec between sets
Weighted Bench Dips (3 Sets)
Palms on bench
Feet straight out in front
Squeeze shoulder blades together
Drop hips straight down until elbows at 90deg
Set 1: 10 reps
Set 2: 8 reps
Set 3: 6 reps, then drop set of bodyweight dips to failure
90 seconds rest between set
Barbell AB Rollout (4 x Max Effort)
Keep arms straight
Keep back flat
Core tight
Hands shoulder width
Use ab roller if you like!
