“The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.”- Arnold Schwarzenegger

CrossFit Armed – CrossFit

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Warm-up (No Measure)

PREHAB
12 Scapula Pull ups

5 Bomber Push ups

2 Rounds

A1): Bent Over Row (4×15 Tempo 21×1 (Supinated Grip) )

A2) Pull Up Static Hold 4x20sec

WOD: Metcon (AMRAP – Rounds and Reps)

8 Handstand Push up (10 Pike Handstand Push up)

25ft Burpee Broad Jump

8 Alternating Dumbbell Snatch (each arm)

25ft Reverse Walking Lunges

14 min Amrap

50lb/35lb 35lb/25lb 25lb/15lb

*Every 2min 10 V-ups*