CrossFit Armed – Armed Comp*
Warm-up (No Measure)
3 ROUNDS
9 Up-Downs
7 DB Goblet Cyclist Squats*
5 Single Arm DB Push Press/ Arm
*knees together squat with heels elevated on a plate
Weightlifting
Back Squat (20:00 Build to a Heavy Single*)
*Today’s best Single will be your “Training max” for the up coming training phase.
GPP
Metcon (Time)
8 ROUNDS FOR TIME
8 Alt. Single DB Up-Downs (50/35)|(35/20)
10 DB Goblet Squats
12 Alt. DB Snatch
-16:00 HARD CAP-
Condition
Metcon (10 Rounds for distance)
10 SETS
1:00 Row @Moderate Effort
0:30 Rest
Metcon (No Measure)
COOL DOWN
1:00 Samson Stretch (R)
3:00 Saddle Pose
1:00 Samson Stretch (L)
