CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
toy soldiers down bear crawl back
10 jumping lunges
10 internal external rotations *use light plates
10 light plate reverse flys
Split Jerk (build to a tough triple from the rack)
Metcon (Time)
300/250 meter row
40 dumbbell single arm push presses 50/35 *alt arms however you want but 20 per arm
300/250 meter row
30 dumbbell single arm push presses 50/35 *alt arms 15 per arm
300/250 meter row
20 dumbbell single arm push presses 50/35 *alt arms 10 per arm
300/250 meter row
10 dumbbell single arm push presses 50/35
*alt arms 5 per arm
15 minute cap
