CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks down bear crawl back
10 hollowrocks
10 supermans
5 scap push-ups
5 scap pull-ups
Bench/Strict Pull-ups (EMOM x 10 *post weight in comments)
even: 5 bench press 75%
odd: 5 strict weighted pull-ups
*use band if necessary
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
5 pull-ups
5 push-ups
rest 90 seconds
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
50′ sled push 4/2 plates
50′ sled reverse drag 4/2 plates
rest 90 seconds
Metcon (Calories)
AMRAP 5
calories AB
