CrossFit Inventive – Bullet Proof
Warm-up
20 Banded Pull-aparts
10 Banded Rows
10 Banded Press
10 Scap Push-ups
5 HRPU’s
5 Ring Rows
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Dumbbell Bent Over Row
4 x 10
Dual Dumbbell Rows.
Row both DB’s at the same time into your lower rib cage keeping your elbows close to your body.
Make sure to keep the movement strict.
90s rest
Double Dumbbell Bent Over Flys (Weight)
3 x 15
[Light Loads]
90s Rest
Double Dumbbell Reverse Front Raises (3 Rounds for weight)
The same as a standard front raises except we are facing palms up on the dumbbells and bring them to chin height.
4 x 10
90s rest
[Moderate Load]
Seated Double Dumbbell Hammer Curl Into Strict Press (3 Rounds for weight)
Using 2 Dumbbells. Seated with DB’s Hanging by your sides. Curl the dumbbells to the top of your shoulders in the hammer held position, once the DB’s touch your shoulders, press them straight out until reaching full extension.
Return slowly. Do not swing the DB’s to get momentum on the bicep curl.
4 x 10
90s Rest
[Moderate Load]
Single Dumbbell Bicep Curl (Weight)
Holding one dumbbell at each end.
Make sure to return your elbows back to full extension.
5 x 8
[Moderate/Heavy Load]
90s rest
