CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20′ karyoke down and back
10 single leg deadlifts *alt
5 burpees
Metcon (AMRAP – Rounds and Reps)
Additional strength (do on own)
A1. Romanian Deadlifts 5 x 10 Tempo 2121
A2. Weighted Glute Bridges 3 x 10
In-home with equipment
AMRAP 20
40′ handstand walk *scale = 4 wall walks or 40′ bear crawl
8 kettlebell swings 70/55
8 handstand push-ups *scale = pike push-ups
8 front rack barbell lunges 95/65 *alt
In-home no equipment
AMRAP 20
40′ handstand walk *scale = 4 wall walks or 40′ bear crawl
16 V-ups
8 handstand push-ups *scale = pike push-ups
16 jumping lunges
Cash-out
50 toes to kettlebell
