CrossFit Armed – Armed Build and Motor
Build
3 sets of:
dumbbell bench press x 8-10 reps@21×1
rest :45 seconds
bent over dumbbell reverse flies x 12-15 reps
rest :45 seconds
L-sit tuck to Extension x 6 reps@1212
rest :45 seconds
Motor
5 rounds for quality time
5 strict handstand or pike push-ups
7 dumbbell push press 50/35/25lbs
9 toes to bar or 18 v-ups
35 double unders or 70 singles
