CrossFit Armed – CrossFit
Pre-Fatigue
Push x Pull Prep
Metcon (Checkmark)
-12:00 Running Clock-
3-4 SETS
5-7 Tempo Push-Ups @2121
10 Single Arm Ring Row/ Arm
-Rest 1:00 b/t Sets-
Metcon
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – 15 Chin-up Grip Single Ring Row
MIN 2 – 15 DB Deficit Push-Ups
MIN 3 – 45sec Max Up-Downs
-Rest 1:00-
EMOM x 9 MINUTES
MIN 1 – 8-12 Strict Pull-Ups*
MIN 2 – 20 DB Floor Press (Athlete Choice, Heavy)
MIN 3 – 45sec Max Burpees
(Score is Up-Downs)
*Option to change Pull-up grip as needed…standard grip / wide / mixed / chin-up
