CrossFit Armed – CrossFit
Warm-up (No Measure)
4 SETS
20 Single Unders*
10 Up-Downs
100m Run
10 Strict Press
*Double Unders on rounds 2 & 3
A: Shoulder Press (2@80%, 2@85-90%, 2+@95%)
STRICT PRESS
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
B: Metcon (7 Rounds for reps)
7 SETS
2:00 RUNNING CLOCK…
200m Run
5 Burpees
Max Double Unders in time remaining…
-Rest 0:30 b/t Sets-
(Score is Double Under Reps)
Metcon (No Measure)
-COOL DOWN-
2 Rounds
1:00 Calf Stretch /Leg
1:00 Piriformis Wall Stretch/ Leg
1:00 Heel Sit
