CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
karyoke down and back
butt kicks down
10 dumbbell back rows per arm
5 long jumps back
Power Clean (Build to a heavy single)
Metcon (AMRAP – Reps)
5 rounds
1 min assault bike for calories
rest 15 seconds
30 seconds power cleans 135/95
30 seconds back squats 135/95
rest 15 seconds
Post-WOD
3 minutes assault bike easy
30 back extensions
30 seconds couch stretch each leg
30 seconds hamstring stretch each leg
30 seconds pigeon each leg
