CrossFit Armed – CrossFit
Metcon
AEROBIC BUILDER
Metcon (Checkmark)
2 ROUNDS FOR QUALITY
800m Run
20 DB No Push-Up Renegade Rows (Athlete Choice)
400m Run
45sec DB Weighted Wall Sit*
200m Run
20 DBAnchored Sit-Ups
*Option to hold 1-2DB’s anyhow, or BW Wall Sit.
(24:00 Clock)
Post Workout Pump
3 SETS
20 Alt. DB Hammer Curls
20 Hollow Rocks
10DB Elbow on Knee External Rotation/ Arm
-Rest as needed b/t Sets-
