CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karyoke down and back
bear crawl down
butt kicks back
10 single leg deadlifts no weight per leg
10 supermans
Deadlift (top of every 90 seconds x 5 sets 5 UB reps 75%)
Metcon (Time)
21 handstand push-ups
21 kettlebell swings 70/55
15 handstand push-ups
15 kettlebell swings 70/55
9 handstand push-ups
9 kettlebell swings 70/55
50′ handstand walk
21 kettlebell swings 70/55
50′ handstand walk
15 kettlebell swings 70/55
50′ handstand walk
9 kettlebell swings 70/55
10 minute cap
*scale for hsw = 5 wall walks
