CrossFit Armed – CrossFit
Warm-up (No Measure)
4 ROUNDS
8 Singe Arm DB DL/ Side
8 Single Arm Ring Rows
16 Walking Lunges
25ft Bear Crawl
A: Bench Press (6-6-6-6-6*)
*Bench Press 5 sets of 6 building to a Heavy (NOT MAX) set of 6 for the day.
B: Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 12 DB Renegade Row Push-ups (50/35)|(35/20)
MIN 2 – 12 Box Jump-Overs
MIN 3 – 12 Alt. DB Front Rack Reverse Lunges
C: Metcon (Weight)
FINISHER-
3 ROUNDS
12 DB Chest Fly
12 DB Tate Press
0:30-0:45 Extended Reverse Plank Bridge Hold
