“Whatever you are, be a good one.” ― Abraham Lincoln

CrossFit Armed – CrossFit

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Prehab

Barbell Warm Up

5 Deadlift

5 Hang Power Snatch

5 Strict Press

X2

A1): Shoulder Press (3×10 @60%-65% Tempo 21×1)

-A2) Strict Chin Up 3×6-10 hold 1sec on top

WOD: Metcon (Time)

Happy Birthday Chad

45 Calorie Row

45 Hang Power Snatches

45 Alternating Lunges

45 Ring Rows

45 Calorie Row

75lb/55lb 65lb/45lb 45lb/35lb