CrossFit Armed – CrossFit
Warm-up (No Measure)
2 SETS
40 Single Unders
100m Run
10 Single Leg Bridges/Leg
10 Lunges
10 Up-Downs
Into…
2 SETS (empty bar)
0:30 Double Under Practice
100m Run
10 Barbell Glute Bridges
10 Back Squats
10 Up-Downs
A: Back Squat (x4 @85%* Every 2:00 x 6 SETS)
*Percentages are based off 3RM set on 6/21.
B: Metcon (Time)
800m Run
Into…
5 ROUNDS
10 Front Squats* (155/105)|(135/95)|(95/65)
50 Double Unders
*Taken from the ground
LOADING LISTED AS
RX+/RX & MAST/ SCALE
()
()
Metcon (No Measure)
FINISHER-
3-4 FOR QUALITY
8 Staggered Stance Good Morning/ Leg
16 Alt. Lateral Lunges*
-Rest as needed-
*Option to use a Light KB in a Hang
