All the little muscles :)

November 13, 2021

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

Similar to yesterday but today you’re hitting the little muscles that hold you together 🙂

A. Strength – 7 min. per station; aim to hit about 2-4 HEAVY and QUALITY sets;

:90 transition between stations

1. 10-12 DB seated Arnold presses

*rest :60 between sets

2. 21s curls (hit FULL extension and DO NOT SWING)

*rest :60 between sets

3. 100 band tricep pull-down (4×25 w/ minimal rest in between; 1 set only! control your reps)

*rest :60 between sets

4. 20 DB HEAVY Russian twist (DB must touch the floor for 1 full second; R+L = 1)

*rest :60 between sets

B. Conditioning – 10 min.

MAX EFFORT BIKE cals

:30 on / :30 off x 10 rounds

*if :30 feels like plenty of rest, you’re not going fast enough 😉

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