CrossFit Inventive – Bullet Proof
Warm-up
3 Rounds;
20-30 Hollow Rocks/V-sits
30 Strict Hanging Knee Tucks
—
Metcon (No Measure)
3 Rounds:
15 Light DB Lateral Raises
15 Banded Face Pulls
1 min Rest
Double Dumbbell Chest Flys (Weight)
4 Sets 10 Reps
Building Over The 4 Sets.
90s Rest Between Sets
Underhand Grip Bent Over Rows (3 Rounds for weight)
4 Sets 10 Reps
Building
90s Rest
Barbell Bicep Curl 21’s
3 Sets:
7 Bottom Half Barbell Bicep Curls
7 Top Half Barbell Bicep Curls
7 Full Barbell Bicep Curls
* Rest as needed between sets.
* Empty Bar or minimal weight should be enough to feel the burn on this one. Now swinging through the shoulders or hips. Open Elbows to full extension each rep.
Single Dumbbell Seated Tricep Extensions.
3 Sets 15 Reps
90s Rest
