CrossFit Inventive – Bullet Proof
Warm-up
Focus:
[Full Body]
20 Banded Pull Aparts
10 Banded Rows
10 Single leg Bulgarian split squats e.s
10 HRPU’s
10 Ring Rows
—
Double Dumbbell Alt Bench Press & Bent Over Rows (Weight)
4 x 20
* 20 Alt DB Bench Directly Into 20 Alt DB Rows.
You may use Two Different weights if need be.
Rest 90s-2 mins between sets.
Bulgarian Split Squats (3 Rounds for weight)
One foot on the bench. Front Leg roughly 90 degrees in front of you.
Squat down until the back knee is just off the ground or makes a light touch.
Repeat for the designated rep range on each leg.
Only holding weight if it’s been programmed.
3 x 10 e.s
You may complete as body weight or introduce weight.
Hold one dumbbell or two by your sides.
90s Rest between sets.
Laying Single Dumbbell tricep Extensions (Weight)
3 x 10
[Moderate-Heavy Load]
Rest 90s Between Sets
Barbell Bicep Curls
3 x 10
[Moderate-Heavy Load]
Rest 90s Between Sets
Arnold Press (4 x 8)
4 Sets 8 Reps
Using two dumbbells.
Rest 90s between sets.
You may build or stay the same weight throughout.
