CrossFit Armed – Armed and Fit
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):
A.
10/7 TEMPO 50X0 or WEIGHTED pull-ups (jumping/bands allowed for tempo)
21’s DB curls
-400m weighted run-
B.
30 DB+Band glute bridges (50/35+)
100′ band lateral walk (band around ankle; 50′ each way)
-400m weighted run-
C.
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!
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extra credit: accumulate 3:00 on a weighted plank
