CrossFit Armati – Modus

Warm-up

Warm-up (No Measure)

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

30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

MOBILITY (12:00 – 15:00)

Barbell Internal Rotation: 1 Minute Each Side

Metcon

Foundations Gone Bad (3 Rounds for reps)

An Armati Foundations spin on the classic CrossFit benchmark workout “Fight Gone Bad”. In the classic FGB, athletes spend one minute at each of the five stations with no rest between stations. Following the row, athletes have one minute rest before beginning back on the Wall Balls. Weight on the barbell should be something that athletes could complete 25+ repetitions unbroken when fresh. Score at the end of the workout is total reps.

3 Rounds, each for total reps:

1:00 at each station (40 on/20 off):

Wall Balls)

Medicine Ball Cleans

Box Jumps

Push Press

Calorie Row

Rest