CrossFit Armed – CrossFit
Warm-up (No Measure)
2 rounds
300 meter run
5 wall walks
5 pelvic raises
5 long jumps
5 single leg deadlifts per leg
Hang squat clean + front squat + push jerk
Build to a max of the complex
Metcon (Time)
21 hang squat cleans 135/95
15 thrusters 135/95
9 clean and jerks 135/95
Post-WOD
5 minutes AB cool down
30 seconds hamstring stretch each leg
30 seconds couch stretch each leg
30 seconds calf stretch each leg
1 minute lat stretch
1 minute chest stretch
