CrossFit Armed – CrossFit
Gymnastics
Pull-up Prep
Metcon (Checkmark)
1.) 2 SETS
3 x 2-for-1 Pull-Ups*
*1 Rep = 2 Beat Swings + 1 Pull-Up
-Rest As Needed b/t Sets-
2.) 2 SETS*
4 Kipping Pull-Ups
+
4 Knees to Elbow
*Athletes can choose to complete all 8 reps unbroken or come off the bar b/t movements.
-Rest As Needed b/t Sets-
Met-Con | Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 24 MINUTES*
14 Back Squats (115/75)|(75/55)
14 Push Press
14 DB Thrusters (50/35)|(35/20)
14 Pull-Ups
14 Knees to Elbows
14 Hand Release Push-Ups
14 Box Jumps (30/24)|(24/20)
*P1 works while P2 rests. Split work as needed.
