CrossFit Armati – Modus

Warm-up

Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

MOBILITY (10:00 – 12:00)

Warrior Squats: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Metcon

Hot Air (Time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

Score is the slowest of the five intervals