CrossFit Armed – CrossFit
Warm-up (No Measure)
200 meter jog
+
2 rounds
10 banded steps each way
5 jump squats with band
20 shoulder taps
10 glute bridges with band
Back Squat (E2MOM)
5 – 50%
3 – 60%
2 – 70%
1 – 80%
1 – 85%
1 – 90%
1 – 95%
1 – 100+%
Metcon (Time)
300/250 meter row
20 front squats 135/95 *from floor
300/250 meter row
15 front squats
300/250 meter row
10 front squats
300/250 meter row
5 front squats
300/250 meter row
