CrossFit Armed – CrossFit
Warm-up (No Measure)
2 x
1 shuttle run
50′ overhead kettlbell lunge each arm
5 kettlbell back rows each arm
20 hollowrocks
5 pelvic raises
A1: Barbell Strict Press (5 reps 3 sets building)
A2: Lateral Kettlebell Weighted Step-ups (5 reps per leg 3 sets)
Metcon (Time)
3 rounds
400 meter run
21 toes to bar
12 push jerks 135/95
20 minute cap
