Strength & Conditioning

June 28, 2022

CrossFit Armed – Armed and Fit

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Metcon (No Measure)

We’re going to stay consistent with part A for a month to work on getting your upper body stronger and, hopefully, a couple pull-ups in 🙂

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. AMRAP for quality

30 plate rows (stay as UB as possible)

50 jump rope

100′ HEAVY sled push

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