CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
10 banded steps each way
5 jump squats
5 inch worms with push-up
5 strict pull-ups
Front Squat (build to heavy single)
Metcon (Time)
30 calories AB
30 handstand push-ups
30 toes to bar
30 single dumbbell box step-ups 50/35
30 oh dumbbell lunges R 50/35
30 oh dumbbell lunges L 50/35