CrossFit Armed – CrossFit
Warm-up (No Measure)
3 rounds
side shuffle down and back
5 single leg deadlifts each leg
5 goblet squats
5 single arm presses each arm
overhead kettlebell carry down and back – switch arms on way back
Hang Squat Snatch (build to a heavy single)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
20 wall balls 20/14
20 pull-ups
20 pistols
20 dumbbell snatches 55/35
Post-WOD
3 minute AB easy
30 seconds pigeon each leg
30 seconds hamstring stretch each leg
30 seconds couch stretch each leg
30 seconds lat stretch
