CrossFit Armed – CrossFit
Warm-up (No Measure)
4 ROUNDS
0:15 Ball Slams
0:15 Ball on Back Good Mornings
0:15 Body Weight Jump squats (ball optional)
0:15 Ball Sit-ups
0:15 Ball High Plank Taps
Metcon (No Measure)
“WOD Prep”
10:00 EMOM
Min 1 – 2 High Hang Power Clean + 1 Power Cleans (Light to Moderate)
Min 2 – 0:05-0:10 Ring Support + 2-3 Kipping Ring Dips + 0:05-0:10 Ring Support
*Scale with Band Assisted Dips or 8 DB Overhead Tricep Extension + 0:20 High Plank
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Heavy-Power Elizabeth (Time)
21-15-9
Power Clean (155/105)
Kipping Ring Dip*
*Scale as Band Assisted, Tall Jump Ring Dips or Box Dips
RX+
21-15-9
Power Clean (185/125)
Strict Ring Dip
