“Rump Pump”

May 29, 2019

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

20 seconds ball slams

20 seconds side toss R

20 seconds side toss L

20 seconds ball weighted jumping lunges

20 seconds mountain climbers on ball

Front Squat (3 sets 1-2 reps 85%)

Metcon (Time)

10-1

toes to bar

20-2 even only

front rack lunges 95/65

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