CrossFit Armed – CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)
-into-
3 sets:
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Box Step Ups
5 Russian Kettlebell Swings
2. Workout Prep
2 sets:
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings
Workout
Morrison (Time)
50-40-30-20-10 Reps For Time
Wall Ball Shots (20/14 lb)
Box Jumps (24/20 in)
Kettlebell Swings (1.5/1 pood)
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
Morrison
Freedom (RX’d)
50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (53/35)
(KG conv: Wall Ball 9/6, KB 24/16)
Independence
50-40-30-20-10
Wall Balls (14/10)
Box Jump (20/16)
Kettlebell Swings (35/25)
(KG conv: Wall Ball 6/4, KB 16/11)
Liberty
30-25-20-15-10
Wall Ball Thrusters (light)
Box Step Ups (20/16)
Russian Kettlebell Swings (light)
Target time: 20-22 minutes
Time cap: 30 minutes
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose
