CrossFit Armed – Gymnastics
Warm-up
Warm-up (No Measure)
3:00 Air Bike @ Warm-up Effort
+
2x
12 Banded Reverse Flys
8-12 Prone Grip Ring Rows
4-6 Beat Swings
10yd High Bear Crawl
1 Wall Walk
0:10 Handstand Hold
Gymnastics
A : False Grip Ring Row to Sternum @2222 Tempo (4×4-6 )
*scale angle as needed
B : Banded Assisted, Strict Ring Muscle-up [mid rings] (15 total reps, rest by feel)
*scale to toenail spot if nedded
C : Strict Pull-ups (3x AMRAP + 2:00 Rest)
*band assisted if less then 5 reps
Squat
Back Squat (5×5 @RPE 8)
*REP 8 = Working weight feels like you have 2 more good reps
Metcon
Metcon (Time)
For Time;
2 Mile Air Bike
+
21, 15, 9;
DB Snatch
Lateral Burpee Over the DB
+
2 Mile Air Bike
Accessories
A) Single Arm Bench Supported, DB Row; 3×10/Arm
B1) Banded, Face Pulls; x20
B2) Banded, Straight Arm Lat-Pull Downs; x20
x3
