CrossFit Armati – CrossFit

Warm-up

Warm-up (No Measure)

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

Place lighter kettlebells in the center of the room, jogging around them like a track

20 Seconds

Easy Jog

Quad Stretch

Knees to Chest

Easy Jog

Straight Leg Kick

Side Lunges

Easy Jog

Walking Samson

Walking Spiderman

Medicine Ball Jog

Medicine Ball Foot Taps

Medicine Ball Deadlifts

Medicine Ball Jog

Medicine Ball Slams

Medicine Ball Squats (Squat to Ball)

Medicine Ball Jog

Medicine Ball Push Press

Medicine Ball Squats (Squat with Ball)

MOBILITY (10:00 – 12:00)

Kettlebell Ankle Stretch: 30 Seconds Each Side

Kettlebell Squat Hold: 1 Minute

Metcon

Wall Street (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)