CrossFit Armed – CrossFit
Warm-up (No Measure)
400m Run
+
3 ROUNDS
20 Shoulder Taps
5 Single Arm DB Plank Row/ Arm
20 Mountain Climbers
A: Shoulder Press (15:00 Build to a 2RM )
*Testing week for start of strength cycle
B: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
5 DB Renegade Rows* (50/35)|(35/20)
15 DB Push Press
200m Run**
*1 Right + 1 Left = 1 Rep
**Run increases by 100m every round, 200-300-400 etc… Every 100m = 1 Rep
Metcon (No Measure)
2 Rounds
1:00 – Flat Thread the Needle/ Side
1:00 – Mixed Grip Passive Hang/Side
