CrossFit Armati – CrossFit

Warm-up

Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 15:00)

Weighted Class Interval Run

30 Seconds

Easy Bike

Straight Leg Swings (Right Side)*

Easy Bike

Straight Leg Swings (Left Wide)

Easy Bike

Down Dog

*Holding onto a post for support, swing straight leg back and forth. Only go as high as you can maintain a neutral position.

MOBILITY (15:00 – 18:00)

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 30 Seconds Each Side (Center, Right, Left)

Metcon

Train Wreck (AMRAP – Reps)

8 Rounds:

40 Seconds Wreck Bag Cleans (70/50)

20 Seconds Rest

40 Seconds Bike Calories

20 Seconds Rest

Score is lowest rep total of the 8 rounds