CrossFit Armati – CrossFit

Warm-up

Warm-up (No Measure)

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

No Bands

30 Seconds of Each:

Bird Dogs

Side Plank (Each Side)

Medicine Ball Goblet Squat Holds

Bands

30 Seconds of Each:

Banded Glute Bridges

Banded Lateral Walks (Each Direction)

Banded Slow Squats

*Reference daily video to see example of all of these movements

Medicine Ball Warmup

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Weightlifting

Deadlift (Heavy Set of 3)

Metcon

Smooth Criminal (AMRAP – Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)