CrossFit Armed – CrossFit
Strength
STRENGTH BALANCE
DB Bench Press
3SETS
8-10 DB Bench Press*
20 Banded Straight Arm Lat PullDowns
10-12 Bent Over Plate Reverse Fly
-Rest as Needed b/t Sets-
(12:00 Clock)
*Aiming to work Heavier than Week 1 (01/02)
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 – 12/9Cal Row
MIN 2 – 8 Single Arm DB Deficit Push-Ups/ Side (50/35)|(35/20)
MIN 3&4 – AMRAP* of
8 Toes to Bar
8 Alt. Hang DB Snatch
*Pick Up Where You Leave Off
(Score is Total Rounds + Reps for the AMRAP)
