CrossFit Armed – CrossFit
Aerobic Builder
Metcon (No Measure)
For Quality on a 24:00 Running Clock
1000/800m Row | 60/42 Cal Bike
50 Slam Balls (Athlete Choice)
40 Alt. Single Leg V-Ups
40 Alt. Slam Ball Step-Ups (Parallel)
500/400m Row | 30/21 Bike
25 Slam Balls
20 Alt. Single Leg V-Ups
20 Alt. Slam Ball Step-Ups
1000/800m Row | 60/42 Cal Bike
Finisher
Metcon (No Measure)
3 SETS
30sec Single Arm Slam Ball Overhead Hold (Right)
-Rest 15sec-
15-20 Slow Hang Knee Tucks | Banded Reverse Squat*
-Rest 15sec-
30sec Single Arm Slam Ball Overhead Hold (Left)
-Rest as needed b/t Sets-
*Slow & controlled, aiming to tuck your knees up as high as possible on each rep.
