CrossFit Armati – CrossFit

Warm-up

Warm-up (No Measure)

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

30 Seconds

Easy Single Unders

Active Samson

Push-up to Down Dog

High Single Unders

Active Spidermans

Straight Leg Inchworms

Double Unders

Slow Air Squats

Push-up Plank Shoulder Taps

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

MOBILITY (10:00 – 12:00)

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon

Undercover (Time)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike