CrossFit Armed – CrossFit
Warm-up (No Measure)
AMRAP x 7 MINUTES
0:30 Ski or Bike
5 Staggered Stance PVC Good Mornings/ Side
0:30 Bear Crawl
10 Cat Cows
5 Inchworms + Down Dog
A: Sumo Deadlift (5×6 @70-75% (of Deadlift Training Max))
*Percentages based off 3RM Deadlift from 6/24
()
B1: Metcon (Time)
21-15-9
Bike or Ski for calories
Hang Power Cleans (115/75)|(75/55)
-3:00 Rest Before B2-
B2: Metcon (Time)
15-12-9-6-3
Bike or Ski for Calories
Hang Power Cleans
*23:00 Cap on both
Cool Down
Metcon (No Measure)
FOR RECOVERY
1:00 Alternating Scorpion Stretches
2:00 Foam Rolling T-Spine
1:00 Banded Hamstring Stretch/ Leg
