CrossFit Armed – CrossFit
Warm-up (No Measure)
2 rounds
200 meter run
5 X-band steps each way
5 jump squats
3-5 muscle ups
or
5 strict chin ups
10 dips any variety
Front Squat (1 1/4 3 sets 5 reps 65%)
“Flip Cup” (AMRAP – Rounds and Reps)
AMRAP 8
8 handstand pushups
8 kettlebell swings 70/55
Post-WOD
800 meter run
30 seconds hamstring stretch each leg
30 seconds couch stretch each leg
30 seconds pigeon each leg
1 minute chest stretch
