CrossFit Armis, Armis Oglethorpe, Armis Cumming, Armis JSTARS, Armis Black Flag, Armis Macon – CrossFit
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Warm-Up
Warm-Up (No Measure)
1 ROUND
100m Run
:45 Plank
8/8 Bent Over Row
5 Inch Worm into Down Dog
Into…
1 ROUND
200m Row or Run
:30/:30 Side Plank
8/8 Single Arm Renegade Row
16 Piked Shoulder Taps
Into…
1 ROUND
100m Run
16 DB Plank Taps
10 No Push-Up Renegade Row
5 Push up to Pike
200m Row
Workout – Performance
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 250/200m Row
MIN 2 – :45 Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 200m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (50/35)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – 200/150m Row
MIN 2 – :45 Half Wall Walks
-Rest 2:00-
EMOM x 12 MINUTES
MIN 1 – 150m Run
MIN 2 – :45 DB No Push-Up Renegade Rows (35/20)*
*1 Rep= Row (R) + Row (L)
(Score is Total Reps of Wall Walks + RR Rows)
KG DB: (15/10)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10/10 Wrist Nerve Glides*
5/5 Single Leg Prone Leg Lift Stretch**
10 SLOW Alt. Bird Dogs
-Rest as Needed b/t Sets-
*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.
**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.
(No Measure)
CrossFit Armis 