“The Penthouse”

February 22, 2016

CrossFit Armed – CrossFit

(No Measure)

2 rounds

200 meter run

5 x-band steps both ways

5 jump squats

3-5 muscles ups

or

5 strict pull-ups

10 dips any variety

Back Squat (3 sets 5 reps at 75%)

Metcon (Time)

100 wall balls 20/14

75 kettlebell swings 55/35

50 sit-ups

25 pullups

5 burpees EMOM

WOD begins with 5 burpees

20 minute cap

Post-WOD

400 meter jog

couch stretch 30 seconds each leg

pigeon 30 seconds each leg

hamstring stretch 30 seconds each leg

chest stretch 1 minute

lat stretch 1 minute

Return to WOD home page