CrossFit Armed – Armed and Fit
Metcon (No Measure)
Last day to really focus on part A. Next week we’ll test out your pull-ups 🙂
A. Skill work – 16 min. AMRAP for quality
Option 1:
5-8 tempo pull-ups 50X0*
10-20 unbroken push-ups
*keep holding on to the bar until you finish the set and use a box to step up and START with your chin over the bar
Option 2:
15 Single Arm Bent Over DB Row (each)
10-20 unbroken push-ups
*The goal here is to improve a little each week. Whether that is adding an extra pull-up or even getting lower on the TRX. Also giving you a little extra time today so try to get an extra set in 😉
B. Strength & Conditioning – 15 min.
EMOM – alt. movements (give yourself about :15 to transition)
1. Sled squat & pull
2. DB hang squat clean
3. 10/8 ski cals (focus on long pulls)
4. Double DB snatch
5. DB V-ups
