CrossFit Armed – CrossFit
Strength
1 & 1/4 BACK SQUAT X SL BRIDGE
1 & 1/4 Back Squat (3-4 x 6 @RPE 8-9 Building)
3-4 sets @RPE 8-9 Building
6 One & Quarter Back Squat*
15 Foot Elevated Single Leg Glute Bridge/ Leg**
-1:30 – 2:00 Rest/Set-
*Building Squat weight from an RPE 8 (Mod-Heavy) to an RPE 9 (Heavy, but NOT a max)
**Use a KB or DB for Weighted SL Bridges. Elevated feet on a 25-45# bumper plate.
(16:00 Clock)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
10 DB FrontSquats (50/35)|(35/20)
12 DB Power Clean
32 Double Unders
-Rest 2:00-
AMRAP x 4 MINUTES
5 DB Front Squats
6 DB Power Cleans
16 Double Unders
(Score is Total Rounds + Reps)
