CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karyoke down and back
20 shoulder touches
30 mountain climbers
10 supermans
10 ring rows
Bench Press
minute 0 – 5 reps 80%
minute 2 – 5 reps 80%
minute 4- 5 reps 80%
minute 6 – 3 reps 85%
minute 8 – 3 reps 85%
minute 10 – 3 reps 85%
minute 12 – 1 rep 90%
minute 14 – 1 rep 90%
minute 16 – 1 rep 90%
“Swell” (Time)
10 rounds
10 toes to bar
10 push-ups
