Pump sesh

November 23, 2021

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

Have fun today and choose your own adventure! Catch is: you MUST complete ALL 4 rounds of the combo before you can move on to the next one 🙂

*400m weighted run between sections (so complete the 4 rounds, then run, then go to the next combo…)

35 min. to complete 4 rounds of each (get as far as possible):


10/7 TEMPO 50X0 or WEIGHTED pull-ups (jumping/bands allowed for tempo)

21’s DB curls

-400m weighted run-


30 DB+Band glute bridges (50/35+)

100′ band lateral walk (band around ankle; 50′ each way)

-400m weighted run-


15 Arnold presses

20 weighted dips on bench

-400m weighted run-

*rest as needed between your work sets

**hint: if you do this correctly, you probably won’t finish all sections so choose the ONES YOU NEED TO WORK ON MOST FIRST! Heavy weights and good form!

extra credit: accumulate 3:00 on a weighted plank

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