CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 jumping jacks
10 banded steps each way
5 jump squats with band
10 pelvic raises with band
10 ring rows
Back Squat (EMOM x 6 3 reps 75% *speed)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 dumbbell snatches 50/35 *alt each rep
35 wall balls 20/14
50 double unders
