CrossFit Armed – CrossFit
Prehab
10 Scapula Push Ups
20sec Bus driver
3 Rounds
A1): Bench Press (3×10 @60%-65% Tempo 21×1 )
-A2) Strict Pull Up 3×6-10 Hold 1sec on top (add weight if necessary)
WOD: Metcon (AMRAP – Reps)
30sec On/ 30sec Off
– Assault Bike
– Burpees
– Wall Balls 20lb/14lb
– Push Ups
– Star V-ups
X3
score is the amount of reps after 3 rounds
