CrossFit Armed – CrossFit
Strength
LAT ACTIVE DEADLIFTS
Deadlift (4×4 Library Deadlifts )
EVERY 3:00 x 4 SETS
4 TNG Library Deadlifts*
20 Banded Straight Arm Lat Pulls
*Start Moderate and build to ABOVE Workout Weight.
Metcon
Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 12/9 Cal Bike Sprint
MIN 2 – 4 Burpees Over the Bar + 2 Deadlifts (275/185)|(225/155)|(185/135) + 4 Burpees Over the Bar
Post Workout Pump
Metcon (No Measure)
6 SETS
20sec – Empty Barbell Glute Bridges
10sec Rest
20sec- Alt. Bird Dogs
10sec Rest