CrossFit Armed – Armed and Fit
Warm-up (No Measure)
3 x
20 jumping jacks
10 toy soldiers
10 Cossack squats *alt
Warm-up (No Measure)
3 x
20 jumping jacks
10 toy soldiers
10 Cossack squats *alt
Metcon (No Measure)
EMOM x 15
minute 1: 10 dumbbell front raises with side lunges L
minute 2: 10 dumbbell front raises with side lunges R
minute 3: 10 front foot elevated dumbbells to side weighted jumping lunges
Metcon (No Measure)
EMOM x 15
minute 1: 10 dumbbell front raises with side lunges L
minute 2: 10 dumbbell front raises with side lunges R
minute 3: 10 front foot elevated dumbbells to side weighted jumping lunges
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (Time)
1 x
150 double unders or 300 singles
30 kettlebell swings
30 goblet squats
2 x
75 double unders or 150 singles
15 kettlebell swings
15 goblet squats
3 x
50 double unders or 100 singles
10 kettlebell swings
10 goblet squats
Metcon (AMRAP – Reps)
AMRAP 3
toes to kettlebell