“Swole Patrole”

January 19, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 rounds

1 shuttle sprint

5 inch worms no push-up

toy soldiers down

5 dumbbell back rows each arm

back wards jog back

Bench Press (10 reps 3 sets building)

Metcon (AMRAP – Reps)

AMRAP 10

2-4-6-8-10…

pull-ups

calories AB

rest 5 minutes

Metcon (AMRAP – Reps)

AMRAP 10

2-4-6-8-10

push-ups

calories row

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