CrossFit Armed – Armed and Fit
Metcon (No Measure)
A. Pull-up test! – 10 minutes
3 tries to get as many pull-ups as possible! Rest :90-2:00 in between attempts
If you don’t have any, no big deal! Give me a active hang for :30 and go IMMEDIATELY into 15 TRX rows (UB!)
B. Upper body strength – 16 min.
EMOMx16 (4 rounds)
1. 16 renegade rows (8/s AHAP)
2. 12 Hang clean & press
3. 12 Bridge chest fly
4. :40 DB side plank hold (1 side per pound)
C. Flush – 7 minutes
Easy and steady jog OR bike
