CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jack
5 inch worms
10 pelvic raises
A: Muscle snatch + hang power snatch (3 x 3+3)
B: Snatch Pull + Hang Squat Snatch + OHS (5 x 1+2+3 ~80%)
C: Back Squat (5 x 5 tempo 31X1)
Metcon (3 Rounds for reps)
In-home with equipment
AMRAP 4
20 double unders
4 burpees
rest 2 minutes
AMRAP 8
40 double unders
8 dumbbell snatches 50/35 *alt
rest 4 minutes
AMRAP 12
80 double unders
12 single arm devil’s presses *alt
In-home no equipment
AMRAP 4
20 lateral hops
4 no push-up burpees
rest 2 minutes
AMRAP 8
40 lateral hops
8 burpees
rest 4 minutes
AMRAP 12
80 lateral hops
12 burpee broad jumps
#justrun
12 x
200 meter sprint
200 meter jog
