CrossFit Armed – CrossFit
Warm-up (No Measure)
AMRAP x 5 MINUTES
4 Lunge-Lunge-Squat w/Med Ball in Front Rack*
4 Alt. High Knee Step-Over Med Ball
4 Med Ball Squat Cleans
*At the 2:30 mark, switch to a Lungester (Lunge-Lunge-Thruster w/Med. Ball)
Into …
2 ROUNDS
5 Moose Antlers/ Side
5 Push-Up to Down Dog
10 Med Ball Glute Bridges
0:30 Bottom of Squat Hold w/Med Ball in Front Rack Position
()
A: Metcon (No Measure)
10 ROUNDS
0:20 – Weighted Glute Bridges*
0:10 Rest
0:20 – Single Arm + Single Leg Plank**
0:10 Rest
*Using Med-Ball, KB, or DB
**Switch Arm/Leg each Set.
B: Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 18 MINUTES
10 Box Jump Overs (24/20)
15 Wall Balls (20/10)|(14/10)
*P1 works through one full round. P2 holds Static Hold of choice. If P2 drops out of Static Hold P1 must stop working.
Static Hold Options:
Wall Sit
Plank Hold
Hollow Hold
Active Bar Hang
OH Plate Hold
HS Hold
