CrossFit Armed – CrossFit
Warm-up (No Measure)
4 SETS
6 Barbell Glute Bridge
6 Up-Downs
6 Tempo Front Squat
6 Ring Rows
A: Back Squat (2@80%, 2@85-90%, 2+@95%)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
B: Metcon (2 Rounds for reps)
2×8:00 AMRAP
25 Single DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 Alt. Single Arm DB Up-Down
-2:00 Rest-
