CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20 butt kicks
10 toy soldiers
5 scap push-ups
5 double shoulder tap push-ups
A: Bench Press (EMOM x 5 5 reps 70-75%)
B: KB Gorilla Row (EMOM x 5 10 reps *alt each rep)
Metcon (Time)
15-12-9-6-3
kettlebell swings 70/55
handstand push-ups *sub is pike
immediately into 1 mile run
