Announcements
STARTING JULY 8th PER MAYOR GIMENEZ’S ORDERS – FACEMASKS/COVERINGS MUST BE WORN AT ALL TIMES IN THE GYM, EVEN WHILE WORKING OUT. PLEASE BRING APPROPRIATE FACE COVERING.
FACE SHIELDS MUST BE WORN WITH A MASK – FACE SHIELDS ALONE ARE NO LONGER CONSIDERED APPROPRIATE FACE COVERINGS.
CrossFit Armed – Armed and Fit
Warm-up (No Measure)
2 minute row
+
3 x
10 Cossack squats
10 sprawls
Metcon (No Measure)
EMOM x 15
minute 1: 10 heels elevated heavy goblet squats
minute 2: 30 seconds squat hold + 10 jumping lunges
minute 3: 10 rower hamstring curls
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
row for calories
rest 90 seconds
AMRAP 5
5 toes to bar or knees to elbows
10 wall balls
Metcon (No Measure)
3 x
1 minute ball weighted Russian twists
30 seconds Right side plank
30 seconds Left side plank
