CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
butt kicks down
toy soldiers back
10 pelvic raises
10 shoulder taps with push-up
10 ring rows
A1: Bench Press (3 sets 3 reps 90%)
A2: Bent Over Row (*single arm *dumbbell 3 sets 10 reps per arm)
Metcon (Time)
teams of 2
3 rounds each
250/200 meter row
10 dumbbell snatches 50/35 *alt arms each rep
10 lateral burpees over the dumbbell
10 dumbbell snatches 50/35 *alt arms each rep
250/200 meter row
1 partner works while 1 partner rests
20 minute cap