CrossFit Armed – Armed and Fit
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
