CrossFit Armed – CrossFit
(No Measure)
2 rounds
side shuffle down and back
karyoke down and back
butt kicks down
5 long jumps back
walking lunges down
10 dumbbell back rows per arm
backwards lunges back
Snatch pull + Hang Power Snatch (5 sets 80%)
Metcon (Time)
3 rounds
15 hang power snatches 95/65
30 wall balls 20/14
10 minute cap
Post-WOD
400 meter jog
30 seconds couch stretch each leg
30 seconds pigeon each leg
30 seconds hamstring stretch each leg
1 minute chest stretch
1 minute lat stretch