CrossFit Armed – CrossFit
Warm-up (No Measure)
3 x NFT
side shuffle down and back
5 jump squats
5 inch worms with push-up
5 single leg pelvic raises per leg
5 strict pull-ups
Front Squat (build to heavy triple with 3 seconds pause)
Metcon (AMRAP – Reps)
AMRAP 15
30 back squats 115/85
30 toes to bar
30 back squats 115/85
30 handstand push-ups
30 back squats 115/85
15/10 ring muscle-ups
*intermediate division
