CrossFit Armed – CrossFit
Gymnastics
Beat Swing Practice
Metcon (No Measure)
3 SETS
5-7 Standing Banded Hollow / Arches
Then into…
4 SETS*
2 Beat Swings
+
2 Bigger Beat Swings
+
3-5 Kipping Pull-Ups
*Athletes can come off the bar b/t Beat Swings and Pull-Ups.
(12:00 Clock0
()
Metcon
Metcon (5 Rounds for time)
5 SETS
300m Run
15 Pull-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set For Time)
Finisher
Metcon (No Measure)
2-3 SETS
15-20 Band Pull-Aparts
12-15 Arm Haulers*
10 Single Arm DB Upright Row/ Arm
*Change Plate Optional.
-Rest As Needed b/t Sets-
