CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms
5 Staggered Stance Good Morning/ Side
8 Split Squat/ Side
A: Deadlift (6-6-6+)
Build up to 65-70% of 2RM Deadlift
and then…
DEADLIFT
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
B: Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
1 Wall Walk*
10 T2B
1 KB Turkish Get-up/ Side* (heavy for you)
15/12 Cal Bike or Ski
*Increase Wall Walk and TGU by 1 Rep with each round.
Exmple Round 2
2 Wall Walk
10 T2B
15/12 Cal Bike or Ski
2 TGU/ Side
