CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
jog down back peddle back
10 jumping lunges
10 side plank hip raises each side
20′ backwards crab walk *hips up
10 seconds supine grip hang from the rig
Barbell Front Rack Step-up (build to 5 rep max per leg)
Metcon (Calories)
4 rounds
3 minutes on the clock:
10 front squats 185/125
10 box jumps 30/24
AMRAP calories on rower with remaining time
rest 3 minutes between rounds
