CrossFit Inventive – Bullet Proof
Warm-up
10 Scorpions Front Back
10 Active Supermans
Active Spiderman + 5 Rotations e.s
15 Single KB-RDL’s each side
15 KB Bicep Curls
Super Set: 8 Stationary Split Squats e.s Straight Into 12 Plate Calf Raises
3 Sets
90s Rest between sets.
GHD Hip Extensions (No Measure)
3 x 12
Hold a weight plate at chest if you wish.
Minimal rest between sets.
Underhand Grip Bent Over Rows (3 Rounds for weight)
3 x 12
Build or stay at one challenging Load
90s Rest Between working sets.
Single Dumbbell Iso Curls
4 x 10 Each Side
60s Rest
Single Kettlebell Bicep Curl
3 x 20
90s Rest
