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CrossFit Armed – Armed and Fit

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Warm-up (No Measure)

1 minute row

+

3 x

20 butt kicks

10 supermans

Metcon (No Measure)

5 rounds

minute 1: 5 suitcase deadlifts per arm

minute 2: 10 kettlebell on back sumo stance good mornings

minute 3: 10 rower hamstring curls

Metcon (AMRAP – Reps)

7 rounds

30 seconds row

30 seconds ball slams

30 seconds sprawls

30 seconds rest