CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
20′ bear crawl
10 superman
5 jump squats
Metcon (AMRAP – Reps)
In-home with equipment
AMRAP 20
50 single dumbbell deadlifts 50/35 *switch every 5 reps
50 sit-ups
50 single dumbbell weighted box step-ups 50/35 *switch foot each rep
50 single arm thrusters *switch every 5 reps
In-home no equipment
AMRAP 20
50 book bag weighted deadlifts
50 sit-ups
50 book bag weighted box step-ups *switch foot each rep
50 book bag weighted thrusters
Cash-out
1 minute plank
1 minute side plank L
1 minute plank
1 minute side plank R
1 minute plank
