Wednesday – 09/29/21

September 29, 2021

CrossFit Armed – Armed Comp*

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Warm-up (No Measure)

1:30 Row + 1:30 Bike

+

AMRAP with time left

5 Inchworms (no push-up)

10 Alt. Groiners w/ Twist

12 Bodyweight Goodmornings

12 Air Squats

A: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

15/10 Calorie Air Bike

12 DB or KB Chainsaw Row each Arm (Athlete Choice)

20 KB or DB Hollow Body Flutter Kicks

-2:00 Rest before B-

B: Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

2 Wall Walk

6 Strict Chin-up

25 Air Squats

-2:00 Rest before C-

C: Metcon (Calories)

10:00 AMRAP

20/15 Calorie Row

0:30 RKC Plank

Accessories

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