CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
10 death marches
10 feet together squats
10 shoulder taps
Metcon (AMRAP – Reps)
In-home with equipment
4 rounds
20 seconds pistols *alt
10 seconds of rest
20 seconds renegade rows *alt
10 seconds of rest
rest 1 minute
4 rounds
20 seconds dumbbell weighted jumping lunges *alt
10 seconds of rest
20 seconds renegade rows *alt
10 seconds of rest
rest 1 minute
4 rounds
20 seconds plate overhead weighted walking lunges *alt
10 seconds of rest
20 seconds renegade rows *alt
10 seconds of rest
rest 1 minute
4 rounds
20 seconds Left side plank
10 seconds of rest
20 seconds Right side plank
10 seconds of rest
In-home no equipment
4 rounds
20 seconds pistols *alt
10 seconds of rest
20 seconds weighted book bag plank pull throughs
10 seconds of rest
rest 1 minute
4 rounds
20 seconds weighted book bag jumping lunges *alt
10 seconds of rest
20 seconds renegade rows *alt
10 seconds of rest
rest 1 minute
4 rounds
20 seconds book bag overhead weighted walking lunges *alt
10 seconds of rest
20 seconds weighted book bag plank pull throughs
10 seconds of rest
rest 1 minute
4 rounds
20 seconds Left side plank
10 seconds of rest
20 seconds Right side plank
10 seconds of rest
