“Blonde Ambition”

March 9, 2020

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x NFT

quick banded steps down and back

10 Cossack squats

10 pelvic raises

10 hollowrocks

5 strict pull-ups

Front Squat (7 singles *5 seconds pause at bottom AHAP)

Metcon (Time)

100 front rack barbell lunges alternating 115/75

*10 toes to bar every time you put bar down

*WOD begins with 10 toes to bar

Return to WOD home page