CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
30 Mountain Climbers
8 Alt. Groiners w/ Thoracic Twist
8 Alt. Box Step-Ups*
8 KB Deadlifts**
8 Air Squats***
*On the 3rd ROUND switch to Box Jumps.
**On the 3rd switch to Russian KB Swings.
***On the 3rd switch to KB Goblet Squats.
A: Back Squat (4×8 @75%)
*Percentages are based off 3RM set on 6/21. Report Reps for today’s last set.
B: The Hulk (AMRAP – Rounds and Reps)
12:00 AMRAP
5 Front Squats (185/125)|(165/115)|(135/95)
7 Box Jumps (30/24)|(24/20)
10 KB Swings (70/53)|(53/35)
RX+
Front Squat (225/145)
Barbell Loading Listed as;
RX|MAST|SCALE
()
()
()
Cool Down
Metcon (No Measure)
6:00 FOR RECOVERY
Foam Roll and Stretch:
Quads & Piriformis
