“All progress takes place outside the comfort zone.”- Michal Joan Bobak

CrossFit Armed – CrossFit

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Prehab

15 Banded Wall Sit Abductions

15 Scapula Pull Ups

2 Rounds

A1): Front Squat (3×8 @70%-75% tempo 21×1)

-A2) Banded Oblique Twist 3×15 (each Side)

WOD: Metcon (Time)

50 Sit Ups

25 Single Dumbbell Front Squat

5 Rope Climbs

25 Single Dumbbell Front Squat

5 Rope Climb

25 Single Dumbbell Front Squat

50 Sit Ups

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

RX+ GHD Sit Ups