CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks down and back
5 inch worms
10 toy soldiers
Metcon (Weight)
Additional strength (do on own)
A1. Barbell floor press 3 sets 10 reps tempo 31X1 *use kettlebell or dumbbell if no bar
A2. Barbell bent over rows 3 sets 10 reps
Support Your Local Box Workout 1 (AMRAP – Reps)
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50-lb/35-lb dumbbells
Metcon (AMRAP – Reps)
rest 3 minutes
AMRAP 7
burpees to a plate
Metcon (AMRAP – Reps)
In-home no equipment
AMRAP 10
10 air squats
9 V-ups
10 push-ups
9 V-ups
rest 3 minutes
AMRAP 7
burpees
