CrossFit Armed – CrossFit
Strength
PUSH X PULL SUPER SET
Metcon (4 Rounds for weight)
EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Bench Press (top down)
MIN 2 – 30sec Max Rep Ring Row
MIN 3 – 20sec KB Low Side Plank/ Arm
*Bench Press reps alternate from thetop down.
**Ring Row at a HEAVY ANGLE, maintaining a 2111 tempo the whole way.
Conditioning
Metcon (AMRAP – Reps)
6 SETS FOR MAX REPS
1:00 – Cal Row
1:00 – No Push Up Renegade Row (35/20)|(20/15)*
1:00 – Up Down Box Crawl Overs (Athlete Choice)**
1:00 – Rest
*1 (R) + 1 (L) = 1 Rep for Renegade Rows
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
