CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 seconds side to side ball slams
20 seconds ball weighted Russian twists
20 secondsball extended flutter kicks
20 seconds ball weighted sit-up to press
20 seconds ball mountain climbers
Metcon (Time)
500 meter row
15 handstand push-ups
400 meter row
12 handstand push-ups
300 meter row
9 handstand push-ups
200 meter row
6 handstand push-ups
100 meter row
3 handstand push-ups
