CrossFit Armed – CrossFit
Strength
Horizontal Push x Pull
Metcon (7 Rounds for weight)
-15:00 RUNNING CLOCK-
3-4 SETS
12 Narrow Grip DB Floor Press*
-Rest 1:00-
12 Supinated Ring Rows**
-Rest 2:00 b/t Sets-
*Start Moderate and Build to Heavy (RPE 8-9)
**Feet Elevated Optional
Metcon
Metcon (4 Rounds for time)
4 SETS
ON A 4:00 RUNNING CLOCK …
200m Run
15 Hand Release Push-Ups
200m Run
10 Toes to Bar*
-Rest Remainder of Time-
*Increase by 2 Reps Each Set…
Set 1: 10
Set 2: 12
Set 3: 14
Set 4: 16
