CrossFit Armed – CrossFit
Strength
Strength Balance Giant Set
Metcon (Weight)
3-4 Sets
10 Alt. Goblet or Dual Front Rack Step-Down Lunges* (HEAVY)
-rest as needed-
6-8 Strict Pull-ups
-rest as needed-
6-8 DB BENCH Press** @21X1 (HEAVY)
-rest as needed between sets-
*Option to use a Single KB or DB in a Goblet or a Pair of DB’s or KB’s in a Front Rack if you’re going heavy today.
**Aiming to build off your weight from the last couple weeks of Alternating reps.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
50 Double Unders
40 Alt. Crossbody Mountain Climbers
30/20 Cal Bike | 40/30 Cal Ski
25 Sit-Ups
20 Russian KB Swing (70/53)|(53/35)|(35/26)
