Monday – 07/19/21

July 19, 2021

CrossFit Armed – CrossFit

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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

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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-

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