CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
butt kicks down and back
10 Cossack squats
5 inch worms
10 hollowrocks
10 glute bridges
Front Squat (EMOM x 5 1 rep 90%)
Metcon (AMRAP – Reps)
10 rounds
20 seconds ski or bike for calories
rest 10 seconds
20 seconds single arm dumbbell thrusters 50/35 *switch arms each round
rest 10 seconds
20 seconds lateral burpees over the dumbbell
rest 10 seconds
