CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS (EMPTY BAR)
Death March Down
Toy Soliders Back
10 Alt. Jump Lunges (total)
10 Barbell RDL*
*Slow negative
A: Sumo Deadlift (4×8 @60-70%* (of Deadlift Training Max))
*Percentages based off 3RM Deadlift from 6/24
()
B: Metcon (Time)
3 rounds
500m Row
21 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Front Rack Lunges
9 Box Jumps (30/24)|(24/20)
()
()
()
Cool Down
Metcon (No Measure)
FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
