CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms with push-up
5 strict pull-ups or 3 muscle-ups
Back Squat (build to heavy single)
5 50%
3 60%
2 70%
1 80%
1 85%
1 90%
1 95%
1 105%
Metcon (Time)
60 double unders
30 toes to bar
30 handstand push-ups
60 double unders
20 toes to bar
20 handstand push-ups
60 double unders
10 toes to bar
10 handstand push-ups
