CrossFit Armed – Armed and Fit
Warm-up (No Measure)
3 x
10 up and over side ball slams
5 inch worms with push-up
5 glute bridges
Metcon (No Measure)
EMOM x 10
odd: 10 med ball back supported dumbbell chest presses
even: 10 seated on ball single dumbbell overhead tricep extensions
Metcon (AMRAP – Reps)
5 rounds
AMRAP 3
7 med ball slam + sprawls
250/200 meter row
AMRAP burpees
rest 1 minute
