CrossFit Armed – CrossFit
Warm-up (No Measure)
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups
+
3 SETS
12 Barbell Glute Bridges (empty barbell)
20 Alt Reverse Lunges*
*Switch to 20 Alt Cossack Squats for last round
A: Back Squat (6-6-6+)
Take 2-3 sets to build up to 65-70% of 2RM Back Squat
and then…
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…no more than 8-10.
B: Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
20 Alt. Pistol Squats or 40 Air Squats
6 Bar Muscle-Ups*
*Option for 12 Chest to Bar Pull-Ups
C: Metcon (Weight)
3 SETS
10-12 Deficit KB RDL@4111
8-10 KB Horn Bicep Curls @3111
-Rest as needed-
