CrossFit Armed – CrossFit
Warm-up (No Measure)
7:00 ARMAP
7 Russian KBS
7 Kip Swings
7 Scap Push-ups
7 V-ups
7 Air Squats
A: Back Squat (7-5-3-7-5-3*)
*Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than the 1st, and finishing with a Heavy set of 3 for the day.
B: Metcon (AMRAP – Rounds and Reps)
14:00 AMRAP
7 Front Squats (165/115)| (135/95)|(95/65)
7 Toes to Bar
7 KBS (70/53)|(53/35)
7 Handstand Push-ups
BARBELL LOADING SET AS
RX | MAST | SCALE
Metcon (No Measure)
3 ROUNDS
12 Weighted Single Leg Glute Bridges*/ Leg
0:30 ISO Split Squat Hold/ Side
-Rest as needed-
*Using Med-Ball, KB, or DB
