CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
5 Tempo Single Arm DB Strict Press @30X1
5 Single DB Push Press
10 Alt. Lunges (DB Optional)
1:00 Slow Shoulder Taps
Gymnastics
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
Practice Handstand or Headstand Skills*
*Options…
Hand Stand Hold (on wall, or wall facing)
Head Stand Hold (extended or tucked)
Pike Push-up or Hold on Box.
Pike Around the Worlds
Wall Walk
Practice Freestanding HS (with spotter)
Pike Around the Worlds
Metcon (Time)
FOR TIME
2 ROUNDS
30 Push Press (115/75)|(75/55)
200m DBL DB Front Rack Carry (50/35)|(35/20)
30 Alt. Single DB Lunges*
Immediately Into…
2 ROUNDS
20 Push Press (135/95)|(95/65)
200m DBL DB Farmer Carry
20 Alt. Single DB Lunges*
*For lunge, hold single DB across chest.
Metcon (No Measure)
FINISHER
2-3 SETS
12 DB or KB Chinese Row/Arm
12 Supine Grip Tall Kneeling Band Pull-Aparts
