Saturday -07/03/21

July 3, 2021

CrossFit Armed – CrossFit

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Warm-up (No Measure)

Dynamic Warm-up



10 Alt/ DB Goblet Cossack Squats (total)

5 DB Single Arm Cuban Press/ Arm

20 DB Hollow Body Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

AMRAP 24 (Switching arms with every round)

5 Single Arm DB Hang Power Snatches (50/35)

10 Single Arm DB Front Rack Lunges *alt legs

15 Ab-Mat Sit-ups

15/10 Cal Bike, 250m/200m Ski, or 200m Run *athletes choice

*Switching Cardio from round to round is allowed when possible.



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