CrossFit Armed – Armed Comp*
Warm-up
3 rounds:
10 Cal Row
20 Lateral Band Walks
20 Banded Psoas March
10 Banded Kang Squats
20 Arm Circles (10R/10L)
10 Single Leg Glute Bridges (5R/5L)
10 Tempo DB Strict Press (@3030)
Gymnastics
Handstand Obstacle Course Work
Level 3 (Advanced)
5 min AMRAP:
HS Obstacle Walks (if you don’t have the ramp + stairs, create a safe obstacle course to try!)
Level 2 (Intermediate)
5 min AMRAP:
HS Obstacle Course (have some fun with this. Set up a challenging but doable obstacle course to play with. Make sure it is safe!!!)
Level 1 (Beginner)
3 min AMRAP:
Max Distance HS Walk or Max Shoulder Taps
Rest 1 min between sets
A1): Deadlift (work off 95% of most recent 1RM)
1×5 reps @40%
1×5 reps @50%
1×5 reps @60%
A2): Strict Press (3×10 reps @50%)
*barbell
WOD: Metcon (Time)
4 Rounds For Time:
400m Run
5 Wall Walks
4 Rope Climbs
30 Burpees
RX+ (Wearing 20/14# Weight Vest)
