CrossFit Armed – CrossFit
Strength
STRENGTH BALANCE SQUAT
Back Squat (4×8 @21X1)
4 SETS*
8 Back Squats @21X1
-30sec Rest-
8 Dual DB Split Squat/ Leg
*Keep all sets @RPE 7 (Moderate).
-1:30 Rest b/t Sets-
Week 4 of 9
(18:00 Clock)
Metcon
Metcon (AMRAP – Reps)
EMOM x 16 MINUTES
MIN 1 – 16-20 Alt. Back Rack Lunges (115/75)|(95/65)|(75/55)
MIN 2 & 3 – 22/15 Cal Bike
MIN 4 – 40sec Max Ring Row
(Score is Total Reps of Ring Rows )
