CrossFit Armed – CrossFit
Strength
GLUTES HAMMIES BI’s
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Barbell Glute Bridges @RPE 6-7
MIN 2 -5Single Leg KB RDL/ Leg
MIN 3 – 40 secMax KB Horn Bicep Curls
*5:00 to Warm up to a working weight for the bridges. Working weoght should feel like an RPE 6-7 (Light to Mod)
**Report weight for bridges
Conditioning
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row | 1000/800m Bike
25 Russian KB Swing (53/35)|(35/26)
15 Tuck-Ups
250/200m Row | 500/400m Bike
15 American KB Swing
25 Sit-Ups
