CrossFit Armed – CrossFit
Warm-up (No Measure)
2 ROUNDS
10 Alt . Groiners with Trunk Rotation
10 Glute Bridges
10 Slow Tempo Air Squats @4131
+
2 ROUNDS
7 BB Good Mornings
7 Jumping Squats
7 Up-Downs
A: Back Squat (20:00 Build to a 2RM)
*Testing week for start of strength cycle
B: Metcon (Time)
3 ROUNDS*
20 Lateral Over Bar Burpees
20 Back Squats (115/75)|(95/65)|(75/55)
-Hard Cap 10:00-
(Loading listed as RX | Masters | Scale)
*Your GOAL is around 8:00. DO NOT stop moving on the Burpees, no more than 1-2 sets on the Back Squats… but aiming for unbroken.
Metcon (No Measure)
COOL DOWN
2 ROUNDS
1:00 Butterfly Stretch (option for weighted)
1:00 Standing Straddle
1:00 90/90 Hip Stretch each Side
