CrossFit Armed – CrossFit
Strength
Push Press Waves
Push Press (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
Push/Pull Strength Endurance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
4 Shoulder To Overhead (155/105)|(135/95)|(115/75)
6 Lateral Up-Downs Over the Bar
8 Pull-ups (Chest to Bar Option)
6 Lateral Up-Downs Over the Bar
12 Prisoner Walking Lunges
(Score is Rounds + Reps)
