CrossFit Armed – CrossFit
Warm-up (No Measure)
FOR QUALITY
2:00 Cardio Choice
Immediately into…
3 SETS
5 Inch Worms
10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)*
10 Tempo Ring Rows (21X1)
*One arm elevated by placing hand on a DB or 2″+ elevated surface and alternating each rep.
A: Metcon (AMRAP – Reps)
“Sunday Sweat”
EMOM x 20 MINUTES
MIN 1 – 0:45 Max Cal Bike
MIN 2 – 0:45 Max Strict Pull-Ups, Strict TTB, or Rope Climb
MIN 3 – 0:45 Max DB Floor Press (Athlete Choice)
MIN 4 – Rest
B: Metcon (No Measure)
-FINISHER-
Tabata Russian Twist*
8 sets
0:20 On
0:10 Rest
*weighted optional
