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7 CrossFit Arm Workouts to Forge Strength, Size and Muscle (Scaled and Beginner Options Included)

Functional arm workouts will build muscle and test and improve your biceps, triceps, forearm and grip strength, as well as strengthen your shoulders for CF.

7. Arm Workouts – Legless

For Time

  • 27 Thrusters (95/65 lb)
  • 4 Legless Rope Climbs (15 ft)
  • 21 Thrusters (95/65 lb)
  • 3 Legless Rope Climbs (15 ft)
  • 15 Thrusters (95/65 lb)
  • 2 Legless Rope Climbs (15 ft)
  • 9 Thrusters (95/65 lb)
  • 1 Legless Rope Climb (15 ft)

The above arm workouts all target the arms within a wider functional context, as part of other movements. If you want to specifically improve arm strength through singular exercises, add the following into your training.

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