CrossFit Armed – CrossFit
Metcon
Metcon (No Measure)
EMOM x 20 MINUTES
MIN 1 – 45sec Cardio Choice
MIN 2 – 45sec Single Leg V-up
MIN 3 – 45sec KBCarry Choice*
MIN 4 – 45sec Tuck Hang | Tuck Hold of Floor
*Switching between between choice of Farmers, Front Rack, or any Crossbody Carry with each set.
Post Workout Pump
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 45scSlow Banded Straight Arm Lat Pulls
MIN 2 – 45sec Bench or Box Dips
MIN 3 – 45sec DB | Plate Bent Over Reverse Fly (light)
