CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
karaoke down and back
10 banded steps each way
5 jump squats with band
10 pelvic raises with band
10 ring rows
Front Squat (every 90 seconds x 7 sets 3 reps 80-85% )
Metcon (3 Rounds for reps)
3 rounds
AMRAP 3
30/20 calories AB
AMRAP wall balls 20/14
rest 3 minutes
