CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty Barbell Kang Squats
Into…
3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target
A: Front Squat (20:00 Build to a HEAVY SINGLE*)
*Save today’s Heavy Single as your “Training Max” for the next training phase.
Metcon (AMRAP – Rounds and Reps)
AMRAP 14min AMRAP
15/12 Calorie Row
10 Single Arm Dumbbell Snatch (each arm)
50ft Single Arm Dumbbell Overhead Walking Lunges
50lb/35lb. 35lb/25lb. 25lb/15lb
C: Metcon (No Measure)
COOL DOWN-
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch
