CrossFit Armed – CrossFit
Prehab
Shoulder Complex
5 Circles Forward / 5 Backwards
5 Lateral Scarecrow
5 I-Y-T
X2
Use a 5lb/2.5lb dumbbell
A1): Shoulder Press (3×15 @40% (Tempo 21×1) )
-A2) Plank Hold 3x 30sec-60sec
10:00 EMOM
1 Power Clean
1 Hang Squat Clean
1 Front Squat
1 Split Jerk
Built up in weight but keep good form
Metcon (Time)
Row Intervals
– 250m/200m Row
Rest 1 min
X5
WOD: Push ups (Time)
Finisher
Men 100 Push Ups
Women 80 Push ups
