CrossFit Armati – CrossFit

Warm-up

Warm-up (No Measure)

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

30 Seconds

Easy Bike

Up Dog

Front Plank

Moderate Bike

Down Dog

Right Side Plank

Faster Bike

Push-up to Down Dog

Left Side Plank

30 Seconds

Right Side Farmers Walk

Right Side Bent Over Rows

Left Side Farmers Walk

Left Side Bent Over Rows

*Completed with lighter kettlebell than we’re using in the workout

Metcon

Dirt Road (Time)

3 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:

30 AbMat Sit-ups

15/10 Calorie Assault Bike

10 Strict Pull-ups