Announcements
CLASS BOOKING TIMES HAVE NOW CHANGED TO CLOSE 15 mins BEFORE CLASS
Please do your best to book in- if you miss cut off please contact a coach😊
CrossFit Inventive – Bullet Proof
Warm-up
Banded Upper
1 min Frog Stretch
20 Banded Good Mornings
10 Banded Rows
10 Presses (Both at the same time)
5 Inchworms 1 Push
DB Incline Bench Press
4×10
Barbell Good Morning (3×10)
Keep core tight
Hinge at hips sending butt back
Slight bend in knees
Squeeze glutes when you stand
Super set
After each set of Good mornings perform 15-20 Banded abduction leg lifts on each leg.
You may build through these sets
Rest 90sec between sets
Standing Banded Abduction (3×15-20)
Place band at bottom of upright and put outside leg through band
Keep core tight and chest tall
Focus on Glutes
Bring band out as far as possible
Control back to start position
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 all 3 sets
Rest 90sec/2min between sets
DB Front Raises (3×15)
Palms facing toward you
Slight bend in elbows
Raises both DB’s to chest level
Control DB’s Up and Down
Same weight for all sets
Rest 90sec between sets
Wide Grip Barbell Curls
Hands outside of shoulder width
Keep elbows tucked at side
Squeeze at top of rep
Bring to full extension
Same weight for all sets
Rest 90sec between sets
