CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
Side Shuffle Down and Back x 2
10 Barbell Bridges
10 Deadbugs
10 Supermans
5 KB Single Arm Front Rack Goblet Squats Each Arm
A: Back Squat (1×12@60%, 1×10@70%, 1×8@75%, 1xMax Reps @75%*)
*Percentages are based off 3RM set on 6/21. Report Reps for today’s last set.
B: Metcon (Time)
24 Toes to Bar
12 KB Single Arm Front Rack Step-ups each Leg (55/35lbs + 24/20″)
20 Toes to Bar
10 KB Single Arm Front Rack Step-ups each Leg
16 Toes to Bar
8 KB Single Arm Front Rack Step-ups each Leg
12 Toes to Bar
6 KB Single Arm Front Rack Step-ups each Leg
8 Toes to Bar
4 KB Single Arm Front Rack Step-ups each Leg
15 minute cap
()
()
Accessories
Metcon (Weight)
3 Sets, For Quality
10-12 Dual KB or DB Sumo RDL
20 KB or DB Hollow Body Flutter Kicks
-Rest as needed between super sets-
