Pump sesh

December 7, 2021

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

A. Core – 12 min.

:30 on / :10 off x 5 rounds p/s*

DB Side plank hold or dip

*perform ALL 5 rounds on same side before switching

B. Pump sesh – 30 minutes

1:00 on (ME) / :30 off x4 rounds

1. KB/DB s/l RDL

2. KB/DB cossack squats


4. KB/DB Complex: Curl + OH press + OH extension


*with the exception of the RKBS, only perform the movement to one side per round; if you feel this workout is easy, then you’re either doing the movement wrong or using the wrong weight

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