CrossFit Armed – CrossFit
Warm-up (No Measure)
6:00 AMRAP
3 Single Arm KB Deadlift/Arm
4 Single Arm KB Russian Swing/ Arm
5 Single Arm KB Deadlift High Pulls/ Arm
12 Walking Lunges
A: Metcon (Weight)
6:00 EMOM
3 Above Knee Hang Power Cleans
Into…
6:00 EMOM
3 Below Knee Hang Power Cleans
*Keep weight moderate-heavy.
B: Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10 DB Power Cleans (50/35)|(35/20)
10 KB Sumo Deadlift High Pull (70/53)|(53/35)
10 Filly Carry Lunges each Direction*
*Lunge 10 steps with KB In Suitcase Hold, and DB in Front Rack. Lunge back 10 steps with KB/DB in opposite hands.
Metcon (No Measure)
FOR RECOVERY-
1:00 Couch Stretch/ Leg
1:00 Pigeon Stretch/ Leg
1:00 Banded Hamstring Stretch/ Leg
