CrossFit Inventive – Bullet Proof
Warm-up
10 Pull Aparts
10 Pass Throughs
10 Banded Rows
10 Banded Tricep Extensions
Reverse Grip Barbell Bench Press
1 Empty Barbell Warm-up Set
Building into:
3 Sets 8 Reps @same Loads
90s Rest Between Sets.
If this is uncomfortable on your wrists use regular grip.
Supinated Barbell Row
Supinated = Palms facing out
Rest 90 seconds between sets
Same weight all sets
Double Dumbell Tricep Extension
Standing. Keeping elbows in, control lowering DB’s behind head. Full extension at the top.
Rest 90 seconds between sets
Same weight for all sets
Leaning Lateral DB Raises
Single Dumbbell.
Raise DB to ear height and control DB back to starting position.
Same weight for all 3 sets
Rest 90sec between sets
Zottman Curls
Start with arms by your side, palms facing forward, elbows in tight, curl both DB’s at the same time. At the top of the movement turn palms down and control DB’s to starting position.
Same weight for 3 sets
Rest 90sec between sets
