CrossFit Armed – CrossFit
Warm-up (No Measure)
100m Run
Into…
3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5 Plate Halo/ Direction
10 Plate Ground to Overhead
Into…
100m Plate Run
*Use a 15/10 LB plate
**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.
A: Shoulder Press (4@70-75%, 4@75-80%, 4+@80-85%)
SHOULDER PRESS
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 6-8.
B: Metcon (Time)
3 ROUNDS FOR TIME
10 Push Press (135/95)|(115/75)|(95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)|(25/15)*
*Hold the plate any way during the run.
Metcon (No Measure)
COOL DOWN
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle
