“If we have the attitude that it’s going to be a great day it usually is.” – Catherine Pulsifier

CrossFit Armed – CrossFit

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Prehab

10 Bird Dog

10 Tall Kneeling to Squat

2 Rounds

WOD : Metcon (AMRAP – Rounds and Reps)

Partner A 15/12 Calorie Bike

Partner B Sand Bag Bear Hug Hold

Partner A 15/12 DB Renegade Row

Partner B Holds a Wall Sit

Partner A 15 DB Thrusters

Partner B Holds a Plank

30 Partner Sit Up (up and down at the same time)

25min AMRAP

50lb/35lb 35lb/25 25lb/15lb
Both partners need to finish the movement before moving to the next one