CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x
20 seconds each
med ball slams up and over
jumping lunges
hollowrocks
medicine ball plank hold
Metcon (AMRAP – Reps)
AMRAP 20
10 single dumbbell overhead lunges R 50/35
30 pull-ups
10 single dumbbell overhead lunges L
30 pull-ups
10 single dumbbell overhead lunges R
20 toes to bar
10 single dumbbell overhead lunges L
20 toes to bar
10 single dumbbell overhead lunges R
10 bar muscle-ups
10 single dumbbell overhead lunges L
10 bar muscle ups
*sub is chest to bar or jumping chest to bar
