CrossFit Armed – CrossFit
Strength
Squat Waves
Back Squat (8-6-4-8-6-4*)
*Start 1st set of 8 @70%and increase by feel across. Make sure the 2nd wave of 8-6-4 is heavier than the 1st.
Example-
8@185
6@200
4@215
8@200
6@215
4@230
Metcon
Gymnastic Strength Endurance
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1*
Handstand Push-ups
Toes to Bar
*30 Double Unders after each round
