CrossFit Armed – CrossFit
Warm-up (No Measure)
3 ROUNDS
15 Jumping Jacks
10 Scap Push-Ups
10 Alt Groiners
+
AMRAP x 5 MINUTES
10 Empty BB Strict Press
10 Box Step Ups
10 Burpees
A: Shoulder Press (6-6-6+)
Build up to 65-70% of 2RM Shoulder Press
and then…
Shoulder PRESS
1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*
*As many reps as possible w/o failure…..no more than 6-8.
B: Metcon (Time)
FOR TIME
21-15-12-15-21
Push Press (115/75)|(65/45)
Box Jump-Overs (24/20)
Metcon (No Measure)
-COOL DOWN-
1:00 Thread the Needle/ Arm
2:00 Prayer Stretch
2:00 Frog Stretch
