CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
8 Barbell Strict Press
10 Alt. Step-ups
12 Scap Push-ups
100m Run
A: Push Press (7-5-3-7-5-3* )
*Start 1st working set at 65-70% and increasing by feel. Aiming to make your 2nd set of 7 Heavier than the 1st, 2nd set of 5 Heavier than the 1st, and finishing with a Heavy set of 3 for the day.
**Percentages are based off 3RM Training max set on 07/15
B: Metcon (5 Rounds for time)
EVERY 3:00, Each for TIme
10 Push Press (115/75)|(75/55)
15 Push-ups
20 Box Jump Overs (20)
Metcon (No Measure)
FINISHER-
3 ROUNDS, FOR QUALITY
12 Plate Lateral Raises
12-16 Banded Face-Pulls
(0:30 Straight Lag Calf Stretch/ Leg between sets)
