CrossFit Armed – Armed Comp*
Warm-up (No Measure)
4 ROUNDS
4 Inch Worm Push-up
16 Shoulder Taps
8 Barbell Bridges
8 Barbell Sumo RDL
8 Prisoner Jump Lunges (total)”
Weightlifting
A: 1 1/4 Front Squats (4×1@80-85% Every 1:30 )
B: Deadlift (7-5-3-7-5-3*)
*Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than the 1st, and finishing with a Heavy set of 3 for the day.
**Percentages based off 3RM Deadlift set on 6/24.
GPP
Metcon (2 Rounds for reps)
AMRAP x 7 MINUTES
2,4,6 and so on…
Deadlifts (135/95)|(95/65)
Wall Ball (20/14)|(14/12)
Up-Downs
-3:00 Rest-
*Restart back at 2 reps in the second effort.”
Metcon (No Measure)
COOL DOWN-
1:00 Pigeon Stretch/ Leg
1:00 Banded Hamstring Stretch/ Side
1:00 Banded Crossbody/ Side
