CrossFit Armed – CrossFit
Prehab
10 Scapula Pull Up
10 Kips
X2
A1): Bench Press ( 3×6 @80%-85% Tempo 21×1)
-A2) Barbell Bent Over Row 3×10 tempo 21×1 (Supinated Grip)
WOD: Metcon (Time)
For Time
50/40 Cal Bike
40 Chest to Bar Pull up
100ft Single DB Walking Lunges
20 Single DB Box Step Overs
20 Single Arm DB Shoulder to Overhead
Dumbbell (65lb/45lb 50lb/35lb 35lb/25lb)
