CrossFit Armed – CrossFit
Strength
PRESSING X PULLING STRENGTH BALANCE
Shoulder Press (4×8 @21X1)
4 SETS
8 Strict Press @21X1*
*Keep all sets @RPE 7 (Moderate)
Superset with 8-12 Single Arm DB Upright Row/ Arm
-1:30 Restb/t Sets-
Week 4 (of 9)
Met-Con | Partner Workout
Metcon (AMRAP – Rounds and Reps)
5 Sets
AMRAP 4 MINUTES
5 Push Press each Partner (135/95)|(95/65)
20 Pull-ups in Alt. sets of 5
30 Wall Balls (20/14)|(14/10)
-Rest 1:00 b/t sets-
*Carry an on-running count
*P1 completes 5 Push Presses, then P2 completes 5 Push Presses. P1 and P2 must alternate every 5 reps for the Pull-ups. P1 and P2 can complete the Wall Balls anyhow.
